Shuttle Pick & Drop + 3s Freeze
A short shuttle drill with a low touch and a 3-second freeze.
3D view
Drag to turn the figure, or use the arrow keys. The lighter limbs are on the far side.
Category: green
Levels: Beginner to Elite
How to do it
- Set two spots about a room apart. Start in an athletic stance.
- Sprint to the far spot, touch the floor (pick), sprint back and touch (drop).
- Finish by freezing in a low balanced stance for 3 seconds. No wobble.
Muscles worked
Legs, hips, conditioning
Easier version
Use a shorter shuttle and a lighter object.
Harder version
Add speed and a lower touch each turn.
Common mistake
Turning with straight legs instead of staying low.
Safety
Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.
Progressions, Beginner to Elite
Choose your level for this move in the app's Settings. Pick an easier level on tired days.
- Beginner: Walking shuttle, 3 s freeze
- Intermediate: Jog shuttle, 3 s freeze
- Advanced: Sprint shuttle, 3 s freeze
- Pro: Sprint shuttle, partner calls the direction
- Elite: Double-distance sprint shuttle, called directions