4 x 10m Shuttle run test

The 4 x 10 m Shuttle Run Test is an exercise frequently used in the world of sports and training, very simple to perform and only requires little equipment. With this test, acceleration, speed and the subject’s ability to make changes of position and direction can be measured.

• Required Material: A flat non-slip surface, four cones and marks to delimit the course of the circuit, a tape measure and a stopwatch.

• Procedure: Four cones are placed at a distance of 10 meters and two parallel lines are drawn between each pair of cones as shown in the illustration. The subject gets ready for the test with his/her foot behind the starting line (cone A) in a sprint start position and at the signal of the evaluator will start the A-B-A-B-A course, trying to cover it in the shortest possible time. The test finishes when the subject, after running the four 10-meter sections (40 meters), crosses the finish line (cone A) with any part of his/her body. There the stopwatch will be stopped and the elapsed time will be registered. Any attempt in which the participant does not reach the cone lines will be considered null and void and will not be counted.

• Assessment: It is measured in seconds (sec) and the subject has a maximum of 3 attempts. In Fisicalcoach, the lowest time, as well as the mean and the median can be recorded.

• Remarks: Since in exercises that require changes of direction performance depends on the angle and speed during execution, different tests should be considered and the most specific and appropriate one should be chosen in each case. Fisicalcoach has a large set of tests available to perform.