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300-yard Shuttle Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to bear in mind the factors that may influence the results.


The objective of the 300-yard Shuttle Test (Jones 1991)[1] is to monitor the athlete's intermediate anaerobic power (lactate system).

Required Resources

To conduct this test, you will require:

  • Flat non-slip surface
  • Cones
  • Stopwatch
  • Assistant

How to conduct the test

This test requires the athlete to complete ten shuttle runs between two cones 30 yards apart as fast as possible.

  • The athlete warms up for 10 minutes
  • The assistant marks out a 30-yard (27.4 metres) straight section with two cones
  • The athlete starts at one cone
  • The assistant gives the command 'GO' and starts the stopwatch
  • The athlete performs ten shuttle runs between the two cones at maximum effort and at each turn touches the cone with a foot
  • The assistant stops the stopwatch and records the time when the athlete completes the ten shuttle runs


The following table, adapted from Hoffman(1961)[2], is for professional baseball players.

Excellent Above Average Average Below Average Poor
<50 secs 50-52 secs 52-53 secs 53-55 secs >55 secs


Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's anaerobic energy system.

Target Group

This test is suitable for active individuals but not for those where the test would be contraindicated. This is a suitable test for games players (e.g. football, rugby, hockey, basketball, squash, tennis, badminton) as the shuttle format makes it sport-specific.


Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore, the test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted indoors or outdoors


  • Assistant required to administer the test


  1. JONES, A. (1991) Test and measurement: 300-yard shuttle run. Strength & Conditioning Journal13 (2), p. 56-60
  2. HOFFMAN, J. (2014) Physiological aspects of sports training and performance. Human Kinetics, UK

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2000) 300 yard Shuttle Test [WWW] Available from: [Accessed