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30 Yard Shuttle

Prerequisites: 
24 Yard Shuttle
Body Position: 

Athlete starts 1 foot away from the baseline and initiates the drill by split-stepping into 2 rings. Athlete moves to the left-hand side by pushing off the right foot and sprinting towards the doubles sideline where the athlete needs to perform a right footed lunge-step into another ring (simulating footwork for a backhand). Before changing direction, athlete rotates left hip forward so that left foot can be used to push off in the opposite direction (to the right). Athlete sprints to the opposite doubles sideline, where he/she performs a left footed lunge step into a ring before rotating right hip forward and using right leg to push off and sprint back to the center of the baseline, split-steps, sprints forward and then split-steps into the 2 rings again at service line to end the drill.