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Bella · Joined: 01 May 2008 Posts: 132

Hi There,
I'm set to do my testing with ATS in a few weeks and I'm wondering if anyone has any tips on the shuttle run. I have been practicing it, but can't seem to get past 5.5. I've been having shin splints and knee pain so haven't been running as much as I should. I've been replacing cycling with running to keep up with my cardio, but it doesn't seem to have the same effect. I tried a practice session with the OPP but they only do the pursuit and restraint course which I passed without to much difficulty. Any suggestions would be greatly appreciated!!
Thanks in advance,
Bella

DanaFM · Joined: 09 Jun 2009 Posts: 23

What I do is time the test, it takes approximately 7minutes 45 seconds to get to 6.5. If you can get to 5.5, your almost done, sometimes I'll look at my watch, see that I'm close to the end and just push, push, push myself!

Believing in yourself is key!

Dana

gordon35 · Joined: 12 Sep 2009 Posts: 3

Hello just read your post some times knee pain can be a result of improper running shoes and running on concrete also the same with shinsplints try elevating both feet and make the alphabet with both feet or one at a time, and as for the shuttle run to boost your cardio try 3 minute max cardio sprints on the tread mill at the highest setting it has or work your way up to it, at least twice a month that will raise your cardio

hummerh1 · Joined: 08 Sep 2006 Posts: 284

The actual shuttle is six minutes thirty seconds level 6.5. Try to do the actual shuttle 20m and the correct test and go that little extra each time eventually you hear the 6.5 and be able to do it consistently.

mar2222 · Joined: 15 Jun 2008 Posts: 84

You need to take it easy for like up to level 4..after that..just focus on ppl beside you and their pace..once u are at 6..just sprint the last 5 - 20ms. It's not that hard. Its really just mind over body. Do interval training like people have said.

choch · Joined: 29 May 2009 Posts: 11

If you're having difficulty running, then find a local YMCA and swim, swim, swim!! Swimming is by far one of the best cardio exercises that you can do, with little to no impact. Swimming lengths and treading water will do wonders for your ability to control your breathing. Too many people underestimate the importants of PROPER breathing in these situations. In most cases, you will get out, what you put in. Continually push yourself further and further. Good luck!

NeatM · Joined: 14 Sep 2009 Posts: 21 Location: Ottawa

Does anyone know how picky they are. Does your whole body have to be over the line, one foot or both feet?
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IainDaniel · Joined: 01 Jun 2009 Posts: 57

Your one foot just needs to touch the line pivot and go.

NeatM · Joined: 14 Sep 2009 Posts: 21 Location: Ottawa

Awesome.. even easier.

Thanks
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Stronger Mind, Stronger Body

Zero · Joined: 08 Nov 2009 Posts: 3 Location: GYMPIE

If it makes you feel any better bella in .au we have to read lvl 9.4 for A level fitness. I found the beep test a pain in the rear, i can run 5km (3.1 mile) in under 25min but it took me weeks to get lvl 9.4 on the beep test. You also have to take into consideration on test day you are going to go that little bit harder as its pretty much do or die. I managed 10.1 on the day, and had never before gotten that.

Just keep at it, Gordon is on the money too, need to have really good "fitting" running shoes.

Goodluck with it all Wink

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The price of anything is the amount of life you exchange for it." Henry David Thoreau

Ruffian · Joined: 05 Mar 2009 Posts: 70 Location: ontario

I find that if i turn before the line (while moving toward it still) and reach a leg back to land a foot on the line, Im ready and waiting for the beep adn able to push off more effectively and faster.
Don't know if this would help you any, but you can try it.