Anaerobic Fitness: 100m Shuttle Test

The 100 m shuttle test, also known as the 100 m sprint test or the 100 m shuttle run test, is a fitness test used to measure an individual's speed and agility. It involves sprinting back and forth between two markers placed 10 meters apart, with the number of runs completed in a set time period recorded as the score.

The test is commonly used in sports and fitness settings to assess an individual's ability to change direction quickly and accelerate to top speed.

Here's how to perform the 100 m shuttle test:

Equipment needed:

• Two cones or markers placed 10 meters apart
• Stopwatch or timer

Procedure:

1. Start at one of the markers, with your foot behind the line.
2. On the signal, sprint to the opposite marker and touch it with your hand before turning and sprinting back to the starting marker.
3. This completes one "run."
4. Turn and repeat, sprinting back and forth between the markers as many times as possible in a set time period (e.g. 20 seconds, 30 seconds, 60 seconds).
5. The number of completed runs is recorded as the score.

The test can be repeated multiple times to assess an individual's average score, or to evaluate changes in performance over time.

References:

1. Gabbett, T. J. (2008). Influence of fatigue on tackling ability in rugby league players: role of muscular strength, endurance, and aerobic qualities. PloS one, 3(10), e3470. https://doi.org/10.1371/journal.pone.0003470
2. Balsalobre-Fernández, C., Tejero-González, C. M., & del Campo-Vecino, J. (2014). The 100-m sprint and countermovement jump performance in professional basketball players: reliability and usefulness for assessing explosive power. Journal of strength and conditioning research, 28(7), 1967-1972. https://doi.org/10.1519/JSC.0000000000000325
3. Reilly, T., & Williams, A. M. (2000). Science and soccer. Routledge.
4. Gil, S. M., Gil, J., Ruiz, F., & Irazusta, A. (2007). Physiological and anthropometric characteristics of young soccer players according to their playing position: relevance for the selection process. Journal of strength and conditioning research, 21(2), 438-445. https://doi.org/10.1519/R-20944.1
5. Impellizzeri, F. M., Marcora, S. M., Castagna, C., Reilly, T., Sassi, A., Iaia, F. M., & Rampinini, E. (2006). Physiological and performance effects of generic versus specific aerobic training in soccer players. International journal of sports medicine, 27(06), 483-492. https://doi.org/10.1055/s-2005-865839