(video demo is designed as a single progressive fitness testing option… any inclusion into a progressive training program should be designed by a suitably qualified trainer)
5m – 25m Shuttles x 30s | 30s recovery | 5 reps
Record distance covered to nearest 2.5m / 30s rep | record total distance covered x 5reps
- Endurance recovery & match fitness
- The varying distances and turnarounds incorporate acceleration, deceleration & forward direction changes – no lateral, channel, or backward movements.
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Time to complete each individual shuttle reflects agility speed, collectively, the closer the time for each individual sprint as the test goes on reflects the individuals recovery rate.
Test Instructions:
- Set cones out at 0m, 5m, 10m, 15m, 20m & 25m (straight)
- Sprint to 5m and back to start, sprint to 10m and back to start, continue out/back to 15m, 20m etc. so on and so forth for 30s.
- Record the distance run in each 30s to the nearest 2.5m
Rest 30s & repeat for a total of 5 reps
*** If Completing this Fitness Test in combination with 1 or more others ensure, you allow sufficient break time (2-3min) to recover between tests, otherwise testing parameters and results will be affected. Additionally you should perform them in the same order and breaks on each retest***