300-Yard Shuttle
Endurance & Recovery
Legend
- player
- cones
- movement path
How it works
Run 25-yard shuttles repeatedly over 300 total yards to build the sport-specific conditioning base required for repeated high-intensity efforts.
What you need
- cones
Your focus
Most sports don't require distance running , they require athletes to sprint, recover, and sprint again. The 300-yard shuttle simulates this demand precisely. It builds the anaerobic capacity and lactate tolerance that allow athletes to maintain effort in the fourth quarter, third period, or final set when their opponents are fading. This is used as a conditioning benchmark in many college and professional programs.
Mark two cones 25 yards apart.
Athlete sprints from one cone to the other and back, that's 50 yards.
Without stopping, continue for 6 total lengths (3 round trips) = 300 yards.
Record total time.
Rest 5 minutes.
Run a second rep. The two times should be within 5 seconds of each other.
If the second rep is significantly slower, conditioning base needs work.
Goal
You've got it when your two 300-yard reps are within 5 seconds of each other, proof your conditioning holds under fatigue.
Helpful cues
- Pace the first half, don't go out at full sprint
- Touch the line at each cone, no cutting corners
- Drive your arms harder as you fatigue, arms move the legs
- Control your breathing between turns, not mid-sprint
Adjust the challenge
Make it easier
Strip it back
Run 150-yard shuttle (3 lengths) with the same structure.
UpLVL it
Add the next challenge
Rest only 3 minutes between reps. Run 3 total reps and compare times.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.