Agility is an essential athletic quality in almost all disciplines of sports: basketball, football, soccer, lacrosse, rugby, you name it. It's the ability to accelerate, decelerate, and change direction quickly while maintaining excellent body control. And it makes the difference between a good athlete and a great one.
Coaches and trainers are looking for easy and reliable methods of measuring agility. One of the most popular ways is the Agility 4x10m Shuttle Run Test, which goes by several other names, including shuttle sprint, suicide run, and pro shuttle test.
By demonstrating a higher agility performance, an athlete can make high school and college sports teams. The Agility 4x10m Shuttle Run Test is often crucial for NBA and NFL Combine rookies, alongside the 5-10-5 Pro Agility. This article strives to provide clarity regarding the Shuttle Run Fitness test for coaches, trainers and athletes alike.
What is an Agility 4x10m Shuttle Run Test?
The Agility 4x10m Shuttle Run is a test used to measure an individual's agility performance. This test involves running back and forth between points A and B, 10 meters(33 feet) apart in 4 repetitions for a total shuttle run distance of 40 meters (4*10m) while timed. In addition to running, the test also involves picking up two blocks of wood as you turn to sprint back to the starting point.
This test should not be confused with the 40-yard shuttle run. While both are popular ways of measuring agility performance, the 40-yard dash does not involve picking up blocks.
What is the Purpose of the Agility 4x10m Shuttle Run Test?
The Agility 4x10m Shuttle Run test is a reliable measure of an athlete's agility. It is a reputable method of showcasing a player's ability to accelerate, decelerate, change direction, and explode again to their top speed without losing body control.
The shuttle run test can be conducted on athletes 5-18-year-olds from all types of sports;
- Soccer
- Football
- Tennis
- Volleyball
- Baseball
- Hockey
- Boxing
- Wrestling
- MMA
- Softball
- And more
What Are The Benefits of The Agility 4x10m Shuttle Run Test?
The Agility 4x10m Shuttle Run test is one of the many methods used to test agility today. Other standard methods include the 5-10-5 Pro agility test we've mentioned above, the shuttle run beep test, and the 30ft agility shuttle test.
The shuttle sprint method requires minimal tools and space to conduct compared to the beep test. An additional advantage of the 4x10m shuttle run test is its ability to be conducted on a large group relatively quickly. While the beep test takes up to 22 minutes to complete, suicide running drills take roughly 1 minute.
How to Do The Agility 4x10m Shuttle Run Test
The Agility 4x10m Shuttle Run test is relatively easy and quick to conduct, even with a large group.
What is Needed
- Space - the shuttle run requires an area of at least 15 meters(49 feet) in length. The location should be flat and non-slip for easy acceleration and deceleration. It is recommended to conduct it in the same location for consistency.
- Measuring-tape - to measure the course.
- Marker cones - to mark the running distance.
- Wooden block - a pair for each participant. The block should be 10x5x5cm(4x2x2 inches) in size.
- Stopwatch - to time how long the athletes take to complete each drill.
- Notepad - to record each runner's basic information, such as gender, age, weight, height, and test conditions.
Shuttle Run Test Procedure
- Mark the running course by measuring a length of 10 meters(33 feet). Place one cone to mark the starting point and a second cone on the 10-meter(33 feet) mark.
- Place the two blocks on the opposite side of the starting point.
- Explain the test procedures to the participants.
- On the signal "get set," the athlete stands at the starting point with their feet slightly behind the line facing the course.
- At "go," the participant sprints forward, heading towards the opposite line. At the opposite cone, the athlete grabs the first block of wood and turns to sprint back to point A, where they place the block on the line.
- The athlete should dash towards point B again to grab the second block and bring it to the starting point. Altogether, the participant will have made four 10-meter(33 feet) sprints for a total of 40 meters(131 feet).
- Have the participant rest for a few minutes to recover fully before repeating the runs.
How to Score a 4x10 Shuttle Run Test
Use a stopwatch to determine how long the participant takes to complete the first and second set of runs in seconds rounded to the nearest one decimal point. The average shuttle run time for the participant is the best of the two records. Use the 4x10m shuttle run percentile tables below to determine how the participants perform.
Advise the participants to position the blocks on the line or close to the line instead of throwing them from a distance. Additionally, motivate them to make efficient and quick turns on the opposite side and sprint at their top speed to improve their score.
Make it clear that an attempt is void if they drop the wooden block or throw it off the opposite line recklessly.
4x10 Meter Percentile Table (Sec) (Boys)
|
Percentile |
Age |
|||||||||||||
|
5.0 |
6.0 |
7.0 |
8.0 |
9.0 |
10.0 |
11.0 |
12.0 |
13.0 |
14.0 |
15.0 |
16.0 |
17.0 |
18.0 |
|
|
1 |
19.8 |
18.9 |
18.0 |
17.0 |
16.2 |
15.4 |
15.3 |
14.7 |
14.1 |
13.7 |
13.2 |
12.8 |
12.9 |
13.1 |
|
3 |
19.4 |
18.5 |
17.6 |
16.6 |
15.9 |
15.1 |
15.1 |
14.5 |
14.0 |
13.6 |
13.1 |
12.7 |
12.8 |
13.0 |
|
10 |
18.1 |
17.2 |
16.3 |
15.3 |
14.8 |
14.1 |
14.3 |
13.9 |
13.6 |
13.2 |
12.7 |
12.3 |
12.4 |
12.5 |
|
20 |
17.3 |
16.4 |
15.5 |
14.6 |
14.3 |
14.0 |
13.7 |
13.3 |
13.0 |
12.6 |
12.1 |
11.8 |
11.8 |
11.8 |
|
25 |
16.9 |
16.0 |
15.1 |
14.3 |
13.8 |
13.3 |
13.4 |
13.1 |
12.8 |
12.4 |
12.0 |
11.6 |
11.6 |
11.6 |
|
30 |
16.7 |
15.8 |
14.9 |
14.1 |
13.8 |
13.5 |
13.2 |
12.9 |
12.6 |
12.2 |
11.8 |
11.4 |
11.4 |
11.4 |
|
40 |
16.2 |
15.3 |
14.4 |
13.7 |
13.4 |
13.1 |
12.9 |
12.6 |
12.3 |
11.9 |
11.5 |
11.1 |
11.1 |
11.1 |
|
50 |
15.8 |
14.9 |
14.0 |
13.3 |
13.0 |
12.5 |
12.5 |
12.3 |
12.0 |
11.7 |
11.2 |
10.9 |
10.9 |
10.9 |
|
60 |
15.3 |
14.5 |
13.6 |
13.0 |
12.7 |
12.5 |
12.3 |
12.0 |
11.8 |
11.4 |
11.0 |
10.7 |
10. |
10.7 |
|
70 |
14.8 |
14.0 |
13.3 |
12.7 |
12.4 |
12.2 |
12.0 |
11.7 |
11.5 |
11.2 |
10.8 |
10.5 |
10.4 |
10.3 |
|
75 |
14.5 |
13.8 |
13.1 |
12.5. |
12.2 |
11.9 |
11.8 |
11.6 |
11.4 |
11.1 |
10.7 |
10.4 |
10.3 |
10.3 |
|
80 |
14.1 |
13.4 |
12.8 |
12.3 |
12.1 |
11.8 |
11.6 |
11.4 |
11.2 |
10.9 |
10.5 |
10.2 |
10.2 |
10.2 |
|
90 |
13.2 |
12.7 |
12.2 |
11.8 |
11.6 |
11.3 |
11.3 |
11.1 |
10.9 |
10.6 |
10.2 |
9.9 |
9.9 |
9.9 |
|
97 |
12.0 |
11.7 |
11.4 |
11.1 |
11.0 |
10.7 |
10.3 |
10.0 |
9.8 |
9.6 |
9.2 |
9.0 |
9.1 |
9.1 |
|
99 |
11.7 |
11.4 |
11.2 |
109 |
10.8 |
10.5 |
10.0 |
9.7 |
9.5 |
9.3 |
8.9 |
8.7 |
8.8 |
8.9 |
|
100 |
11.5 |
11.3 |
11.1 |
10.8 |
10.5 |
10.2 |
9.9 |
9.6 |
9.3 |
9.1 |
8.8 |
8.6 |
8.7 |
8.8 |
4x10 Meter Percentile Table (Sec) (Girls)
|
Percentile |
Age |
|||||||||||||
|
5.0 |
6.0 |
7.0 |
8.0 |
9.0 |
10.0 |
11.0 |
12.0 |
13.0 |
14.0 |
15.0 |
16.0 |
17.0 |
18.0 |
|
|
1 |
21.1 |
20.0 |
18.9 |
17.8 |
17.0 |
16.4 |
16.2 |
15.7 |
15.2 |
15.1 |
15.0 |
14.7 |
14.5 |
14.2 |
|
3 |
20.7 |
19.6 |
18.5 |
17.4 |
16.7 |
16.1 |
16.0 |
15.6 |
15.1 |
15.0 |
14.9 |
14.6 |
14.4 |
14.1 |
|
10 |
19.4 |
18.3 |
17.2 |
16.1 |
15.5 |
15.1 |
15.2 |
14.9 |
14.6 |
14.5 |
14.4 |
14.2 |
14.0 |
13.8 |
|
20 |
18.6 |
17.5 |
16.4 |
15.4 |
15.1 |
14.8 |
14.5 |
14.2 |
13.9 |
13.8 |
13.7 |
13.6 |
13.5 |
13.4 |
|
25 |
18.2 |
17.1 |
16.0 |
15.0 |
14.5 |
14.1 |
14.2 |
13.9 |
13.7 |
13.6 |
13.5 |
13.4 |
13.4 |
13.3 |
|
30 |
17.9 |
16.9 |
15.8 |
14.8 |
14.5 |
14.2 |
14.0 |
13.7 |
13.4 |
13.4 |
13.3 |
13.2 |
13.2 |
13.2 |
|
40 |
17.4 |
16.4 |
15.4 |
14.4 |
14.1 |
13.9 |
13.6 |
13.4 |
13.1 |
13.0 |
13.0 |
12.9 |
12.9 |
12.9 |
|
50 |
16.8 |
15.9 |
15.0 |
14.0 |
13.6 |
13.3 |
13.3 |
13.0 |
12.8 |
12.7 |
12.7 |
12.6 |
12.6 |
12.6 |
|
60 |
16.3 |
15.5 |
14.6 |
13.6 |
13.4 |
13.2 |
13.0 |
12.7 |
12.5 |
12.4 |
12.4 |
12.3 |
12.4 |
12.5 |
|
70 |
15.8 |
15.0 |
14.2 |
13.3 |
13.1 |
12.8 |
12.6 |
12.4 |
12.2 |
12.1 |
12.1 |
12.1 |
12.1 |
12.1 |
|
75 |
15.6 |
14.8 |
14.0 |
13.1 |
12.8 |
12.6 |
12.5 |
12.3 |
12.1 |
12.0 |
12.0 |
11.9 |
12.0 |
12.0 |
|
80 |
15.2 |
14.4 |
13.7 |
12.9 |
12.7 |
12.5 |
12.3 |
12.1 |
11.9 |
11.8 |
11.8 |
11.7 |
11.8 |
11.9 |
|
90 |
14.4 |
13.7 |
13.0 |
12.4 |
12.1 |
11.9 |
11.9 |
11.7 |
11.5 |
11.4 |
11.4 |
11.3 |
11.4 |
11.5 |
|
97 |
13.0 |
12.6 |
12.2 |
11.7 |
11.4 |
11.3 |
10.9 |
10.6 |
10.4 |
10.3 |
10.1 |
10.0 |
10.1 |
10.2 |
|
99 |
12.6 |
12.3 |
12.0 |
11.5 |
11.2 |
11.1 |
10.6 |
10.3 |
10.1 |
10.0 |
9.8 |
9.7 |
9.8 |
9.9 |
|
100 |
12.4 |
12.1 |
11.9 |
11.4 |
11.1 |
10.8 |
10.5 |
10.2 |
9.9 |
9.8 |
9.6 |
9.5 |
9.6 |
9.7 |
How to Train for a Shuttle Test
An excellent shuttle run score is proof of physical fitness and the ability to cover much ground fast. If you're looking to pass the shuttle run test, it's crucial to include exercises that will develop your stamina, explosion, and overall speed in your routine.
Here are some advanced tips that may help boost your pro shuttle test score:
Improve your lateral speed
Lateral speed, also known as side-to-side movement speed, is crucial if an athlete wants to ace a shuttle run test. Lateral speed refers to the ability to stop on a dime, make a quick turn, and accelerate quickly in the opposite direction without losing balance.
Lateral speed drills exercise the stabilizer muscles that are necessary for balanced and coordinated movements. Along with working on lateral strength and flexibility, these exercises also help with injury prevention when playing, working out, and during a 4x10m dash. Recommended lateral speed and ladder training drills:
- T-drill
- Box drill
- One foot in (ladder drill)
- Ickey shuffle (ladder drill)
- In-In/Out-Out (ladder drill)
- In-In-Out (ladder drill)
- Lateral shuffle (ladder drill)
Include hill runs in your exercise routine
Uphill sprints suck. But they are known for making more robust and faster athletes, precisely what you need to be to showcase a higher performance in your upcoming shuttle run exercise test. Training on hills helps in improving your leg-muscle strength, which enhances running economy by expanding stride length and quickening strides. Other benefits of hill running include:
- Boosting overall speed.
- Building muscle endurance.
- Making the lungs work harder (necessary for running faster).
Fuel beforehand and stay hydrated
Eat a high-carb meal on the night before the test. Carbohydrates are crucial for an athlete's muscles and brain. Fueling beforehand ensures that your muscles will receive adequate energy during the run, thereby delaying muscle fatigue. Be sure not to carb overload, though, or you'll wake up with an upset stomach.
Warm-up
On the day of the test, don't just show up and wait for the test. Instead, get the blood flowing and the lungs ready for action by doing light cardio, such as brisk walking, jogging, or jumping jacks.
Make the entire training and testing process more reliable and precise by using Blazepod. Blazepod trades the manual work for a digitized system; it lets you test your clients' and athletes' agility performance with pinpoint accuracy.
Blazepod offers you a platform to analyze each step of the test and lets you compare results over time to track progression. While you're at it, Blazepod also gives you a more precise overview of what needs to be worked on to improve the overall score.
