Shuttle Run Ladder

In groups of three, students run shuttles to cones at 5, 10, 15, and 20 m, climbing up and down the distance ladder while recovering as teammates run. It builds anaerobic endurance, speed, and change-of-direction skills.

How to play

1. Set up 8 lanes with colored cones at 5, 10, 15, and 20 m (about 15, 30, 50, and 65 feet) from the start line. Make groups of three, one per lane (2 min).
2. Teach the turn: drop the hips, plant the outside foot next to the cone, and turn without slipping (2 min).
3. Up the ladder: the first student runs to the 5 m cone and back, then the second goes, then the third. Repeat at 10, 15, and 20 m; rest while the others run (5 min).
4. Down the ladder: run it in reverse, from 20 m back to 5 m (4 min).
5. 1-minute walking break. Final challenge: the full ladder nonstop (5-10-15-20), timed by a teammate; each student tries to improve on a second attempt (3 min).
6. 1-minute wrap-up: each student says at which distance they felt the most fatigue.

Rules

• Touch the cone line with your foot on every turn.
• Each group runs only in its own lane, with 6 feet between lanes.
• Slow down gradually after the finish line; don't stop short.
• Anyone who feels a muscle twinge stops and tells the teacher.

Variations

Adaptations

• Limited mobility: complete the ladder in a wheelchair with distances cut in half.
• Visual impairment: replace the cones with a classmate who claps at the end of each distance.
• Lower fitness level: do only the way up or the way down and jog the longer distances.

Learning goals

• Improve speed and anaerobic endurance.
• Change direction using safe technique.
• Manage rest between high-intensity efforts.

Equipment for a class of 25

• colored cones: 32
• stopwatch: 8

Teacher tip

On a slick gym floor, slow down the turns or move the activity to grass. Have each group keep track of which rung they're on so they don't lose count.

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