ANAEROBIC CAPACITY: 300-YARD SHUTTLE RUN

THIS TEST ASSESSES ANAEROBIC CAPACITY, OR THE HIGHEST RATE OF
sustainable power over a predetermined distance.
Equipment:
• Cone or line markers
• 25 yards of flat surface (field or hardwood court)
• Stopwatch
Pre-test Procedure:
• After explaining the purpose of this test, describe the procedure. Allow
the client to warm up and perform a practice trial (if necessary) before
administering the test.
• Set two cones 25 yards (22.5 m) apart on a stable surface that provides
good traction (e.g., gym floor, grass, or track).
• The client runs back and forth between the two cones, making foot
contact with the line of the second cone, then turning and running as
quickly as possible back toward the starting cone or line marker.
3 The goal of this test is to complete six continuous round trips without
stopping in the quickest time possible.
3 After completing the test, the client should take a five-minute
recovery interval.
3 After this rest interval, the client repeats the test a second time.
3 The average of the two times is noted as the final test score.
Test protocol and administration:
• Instruct the client to line up on one of the cone or line markers of the
25-yard (22.5-m) course.
• On the trainer’s command, the client begins the test as the trainer starts
the stopwatch.
• The client completes six consecutive round trips without stopping.
• It is helpful for the trainer to count each lap to help the client gauge his
or her progress.
• Record the average of the two trials (to the nearest tenth of a second) on
a testing form.
• Use the table below to rank the client’s performance.

PERCENTILE RANKS FOR 300-YARD SHUTTLE RUN FOR

NCAA DIVISION I ATHLETES (TIME IN SECONDS)
Percentile Men’s Women’s
Rank Baseball Basketball Basketball Softball
90th 56.7 54.1 58.4 63.3
80th 58.9 55.1 61.8 65.1
70th 59.9 55.6 63.6 66.5
60th 61.3 56.3 64.7 67.9
50th 62.0 56.7 65.2 69.2
40th 63.2 57.2 65.9 71.3
30th 63.9 58.1 66.8 72.4
20th 65.3 58.9 68.1 74.6
10th 67.7 60.2 68.9 78.0
Data from: Hoffman, J. (2006). Norms for Fitness, Performance, and Health. Champaign, Ill.:
Human Kinetics; Adapted from Gilliam, G.M. (1983). 300 yard shuttle run. National Strength and
Conditioning Journal, 5, 46.

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