300-Yard Shuttle Run
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Mark two cones 25 yards (23m) apart. Sprint to the far cone, touch the line, sprint back — that is one 50-yard shuttle. Repeat 6 times without rest (total 300 yards). Time the entire run. Elite hockey players target sub-55 seconds. Rest 5 minutes, then perform a second attempt. Average the two times for your official score.
Why It Works
The 300-yard shuttle (6 × 50 yards, or 25 yards × 12) is the gold-standard anaerobic capacity test used across the NHL, NFL, and NCAA combines. It maximally stresses the glycolytic system and demands repeated deceleration and re-acceleration — the same physical demand as repeated hard backchecks and forecheck cycles. A player who excels at the 300-yard shuttle will dominate the third period when conditioning becomes the deciding factor.
Hockey Transfer
The classic hockey conditioning test — 25yd×6×2, training the whole energy system. Once a month max. The recovery cost is real. Treat it as a benchmark, not regular conditioning.
Coaching Cues
- "Out-and-back shuttles between two lines 25 yards apart. Max effort"
- "No pacing. Track your finish time and beat it next attempt — same setup every retest."
Common Mistakes
Going out too fast — pace yourself. The first two shuttles should feel controlled. Wide turns at the cones — sharp plants and cuts save critical seconds. Not touching the line — every cone requires a full stop and touch. Skipping the second attempt — the average of two tells you more than one.
Progression / Regression
Improve your time by 1 second per month — a realistic and meaningful target.
150-yard shuttle (3 × 50 yards) — half the distance, same mechanics, lower glycolytic demand.
Primary Muscles
Energy System
Alactic / glycolytic (repeat-sprint)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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