Set two markers 10 to 20 metres apart and run between them, slowing, planting and turning at each end. The turns are the exercise: you decelerate, drop your hips, push off and accelerate again, over and over.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 6 rounds of 30 to 40 seconds of continuous shuttles at half to three quarter pace, resting a minute or two between rounds.
Sharp turns load the knees and ankles far more than straight running, and fast cutting is where team sport knee injuries happen. Start with wide, unhurried turns and sharpen them over weeks, and take extra care on slick surfaces or with a history of ankle sprains or knee ligament injury.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.