About the Quadrathlon Points Calculator

The Power Quadrathlon Test is a series of four power tests, used to assess explosive power. The four events of the quadrathlon are the standing long jump, 3-hop test, 30m sprint and the overhead shot throw. The athlete gets three attempts at each event with the greatest distance or fastest time recorded for each trial used to determine a points value.

This calculator uses the official scoring table developed by Jones (1992) to automatically convert your performance in each event into points. The scoring system is similar to decathlon scoring, rewarding balanced explosive power across all four tests.

How to Use the Quadrathlon Calculator

Follow these steps to calculate your Quadrathlon total points:

  1. Choose Your Unit System: Toggle between metric (meters) and imperial (feet) using the switch above the calculator. The calculator will automatically convert all measurements.
  2. Enter Your Test Results:
    • 3-Hop Test: Enter the total distance covered in three consecutive double-leg jumps (taking off and landing on both feet together)
    • Standing Long Jump: Enter the distance jumped from a standing position into a sandpit or similar
    • 30m Sprint: Enter your fastest time in seconds for sprinting 30 meters
    • Overhead Shot Throw: Enter the distance achieved throwing the shot (16lbs for males, 12lbs for females) backwards over your head
  3. Use Athletic Presets (Optional): Click on preset buttons to see example scores from elite decathletes like Tom Pappas (369 points) or Daley Thompson (308 points)
  4. Calculate Your Total: Click "Calculate Points" to see your total Quadrathlon score and individual event points
  5. Interpret Your Results: The calculator provides your performance level (Beginner, Intermediate, Advanced, or Elite) based on athletic standards

Understanding Your Quadrathlon Score

The Quadrathlon test was originally developed in 1982 by Max Jones, a throwing event coach for England's track and field team, to test explosive power improvement of the national throws squad. According to research by sports science expert Robert Wood, founder of Topend Sports, this test remains one of the most comprehensive assessments of explosive power in track and field athletes.

Performance Level Standards

  • Elite International (350-400+ points): World-class decathletes and international-level throwers. Tom Pappas achieved 369 points, Trey Hardee 359 points, and Bryan Clay 346 points
  • Advanced/National Level (300-349 points): Strong explosive power suitable for national competition. Olympic decathlete Daley Thompson scored 308 points
  • Intermediate/Collegiate Level (240-299 points): Target score for competent U17/U20 junior athletes and collegiate competitors. Indicates solid power development
  • Developing Athlete (180-239 points): Building explosive power foundation. Focus on balanced improvement across all four tests
  • Beginning Level (under 180 points): Starting explosive power development. Emphasize fundamental movement patterns and progressive strength training

Sport-Specific Applications for Athletes

Track and Field Throwers

The Quadrathlon was specifically designed for throws athletes (shot put, discus, hammer, javelin). Throwers use this test to:

  • Monitor explosive power development during off-season training
  • Identify weaknesses in specific power components (horizontal power, vertical power, linear speed)
  • Track improvements from plyometric and strength training programs
  • Compare power output to competitors at similar levels

According to Neuff Athletic, a good target for competent U17/U20 junior throwers is 240 points, while senior international throwers aim for 350-400 points.

Decathletes and Multi-Event Athletes

Olympic decathletes regularly use the Quadrathlon to assess overall explosive power. Notable decathlete scores include:

  • Tom Pappas: 369 points (overhead 20.20m/95pts, long jump 3.40m/86pts, 3-hop 10.31m/88pts, sprint 3.21s/100pts)
  • Trey Hardee: 359 points (overhead 18.89m/84pts, long jump 3.33m/82pts, 3-hop 10.60m/93pts, sprint 3.20s/100pts)
  • Bryan Clay: 346 points (overhead 17.40m/71pts, long jump 3.34m/83pts, 3-hop 10.54m/92pts, sprint 3.21s/100pts)
  • Justin Gatlin: 333 points (overhead 16.49m/64pts, long jump 3.36m/84pts, 3-hop 10.12m/85pts, sprint 3.14s/100pts)

Strength and Conditioning Programs

Coaches use the Quadrathlon to measure improvements in athletes across multiple sports. The National Strength and Conditioning Association (NSCA) recommends this test battery for assessing:

  • Linear speed (30m sprint)
  • Speed-strength/power (standing long jump, overhead shot)
  • Elastic and reactive qualities (3-hop test)

Research shows the test provides valuable insights for shaping physical preparation programs to support technical and athletic development.

The Science Behind the Quadrathlon Scoring

Jones 1992 Scoring Methodology

The Quadrathlon uses standardized scoring tables published by Jones (1992) in Athletics Coach journal. Each performance is matched to the corresponding points value from the table, with additional points awarded for performances exceeding 100 points:

  • 3-Hop Test: 1 point for each 8cm above 11.00m
  • Standing Long Jump: 1 point for each 3cm above 3.70m
  • 30m Sprint: 1 point for each 0.03 seconds below 3.01 seconds
  • Overhead Shot: 1 point for each 17cm above 21.00m

This progressive scoring system ensures that improvements in any event contribute meaningfully to the total score, rewarding well-rounded power development.

Test Validity and Reliability

According to research published by the National Strength and Conditioning Association, the Quadrathlon has been validated as a reliable measure of anaerobic power in athletes. Studies comparing the Quadrathlon to other power tests (Wingate cycle, vertical jump) have established its value as a field-based assessment tool.

The test is particularly valuable because it:

  • Requires minimal equipment (measuring tape, stopwatch, shot put)
  • Can be administered quickly in field settings
  • Assesses multiple components of explosive power
  • Provides comparative data against elite athlete standards
  • Has over 40 years of normative data from track and field athletes

Training to Improve Your Quadrathlon Score

For Lower Scores (Under 240 points)

Focus on building a foundation of explosive power:

  • Strength Training: Back squats, front squats, deadlifts, overhead press (3-4 sets of 4-6 reps at 80-85% 1RM)
  • Basic Plyometrics: Box jumps, broad jumps, double-leg hops (2-3 sets of 5-8 reps)
  • Sprint Mechanics: Acceleration drills, 10-30m sprints with full recovery
  • Throwing Progression: Medicine ball throws, light implement throwing focusing on technique

For Intermediate Scores (240-299 points)

Develop sport-specific power and address weaknesses:

  • Olympic Lifts: Power cleans, power snatches, push press (3-4 sets of 2-4 reps at 75-85%)
  • Advanced Plyometrics: Depth jumps, single-leg hops, reactive bounds (3-4 sets of 4-6 reps)
  • Maximal Velocity Training: Flying sprints 20-40m, assisted sprints
  • Ballistic Training: Jump squats, medicine ball slams, rotational throws

For Advanced Scores (300+ points)

Fine-tune performance and maintain elite power levels:

  • Complex Training: Pairing heavy lifts with explosive movements
  • Sport-Specific Plyometrics: Tailored to throwing or jumping events
  • Periodization: Structured cycles emphasizing power, strength, or speed
  • Technical Refinement: Video analysis and coaching for each test event

Testing Protocol and Best Practices

For accurate and reliable Quadrathlon results:

  1. Standardized Warm-Up: 10-15 minutes of dynamic stretching, progressive movement preparation, and event-specific practice attempts
  2. Rest Between Events: Allow 10-15 minutes recovery between each of the four tests to ensure maximal effort
  3. Three Attempts Per Event: Record the best performance from three trials for each test
  4. Consistent Conditions: Test on the same surface type, similar weather conditions, and time of day when comparing scores over time
  5. Proper Equipment:
    • 16lbs (7.26kg) shot put for males
    • 12lbs (5.45kg) shot put for females
    • Measuring tape accurate to 1cm
    • Electronic timing for 30m sprint (hand timing adds ~0.2-0.3 seconds)
  6. Testing Frequency: Reassess every 8-12 weeks during training cycles to monitor improvements without excessive testing fatigue

Original Quadrathlon Scoring Table

Below is the complete Jones 1992 scoring table used by this calculator. The table shows the performance required to achieve each point value from 1 to 100 points.

Points 3-Hops Standing Long Jump 30m Sprint Overhead Shot
1 3.00 1.00 5.80 4.00
2 3.08 1.02 5.77 4.17
3 3.16 1.05 5.74 4.34
4 3.24 1.08 5.71 4.51
5 3.32 1.10 5.68 4.68
6 3.40 1.13 5.66 4.85
7 3.48 1.16 5.63 5.03
8 3.56 1.19 5.60 5.20
9 3.64 1.21 5.57 5.37
10 3.72 1.24 5.54 5.54
11 3.80 1.27 5.51 5.71
12 3.88 1.30 5.49 5.83
13 3.96 1.32 5.46 6.06
14 4.05 1.35 5.43 6.23
15 4.13 1.38 5.40 6.40
16 4.21 1.40 5.37 6.57
17 4.29 1.43 5.34 6.74
18 4.37 1.46 5.32 6.91
19 4.45 1.49 5.29 7.09
20 4.53 1.51 5.26 7.26
21 4.61 1.54 5.23 7.43
22 4.69 1.57 5.20 7.60
23 4.77 1.60 5.17 7.77
24 4.85 1.62 5.15 7.94
25 4.93 1.65 5.12 8.12
26 5.02 1.68 5.09 8.29
27 5.10 1.70 5.06 8.46
28 5.18 1.73 5.03 8.63
29 5.26 1.76 5.01 8.80
30 5.34 1.79 4.98 8.97
31 5.42 1.81 4.95 9.15
32 5.50 1.84 4.92 9.32
33 5.58 1.87 4.89 9.49
34 5.66 1.90 4.86 9.66
35 5.74 1.92 4.84 9.83
36 5.82 1.95 4.81 10.01
37 5.90 1.98 4.78 10.13
38 5.98 2.00 4.75 10.35
39 6.07 2.03 4.72 10.52
40 6.15 2.06 4.69 10.69
41 6.23 2.09 4.67 10.86
42 6.31 2.11 4.64 11.04
43 6.39 2.14 4.61 11.21
44 6.47 2.17 4.58 11.38
45 6.55 2.20 4.55 11.55
46 6.63 2.22 4.52 11.72
47 6.71 2.25 4.50 11.89
48 6.79 2.28 4.47 12.07
49 6.87 2.30 4.44 12.24
50 6.95 2.33 4.41 12.41
51 7.04 2.36 4.38 12.58
52 7.12 2.39 4.35 12.75
53 7.20 2.41 4.33 12.92
54 7.28 2.44 4.30 13.10
55 7.36 2.47 4.27 13.27
56 7.44 2.50 4.24 13.44
57 7.52 2.52 4.21 13.61
58 7.60 2.55 4.18 13.78
59 7.63 2.58 4.16 13.95
60 7.76 2.60 4.13 14.13
61 7.84 2.63 4.10 14.30
62 7.92 2.66 4.07 14.47
63 8.01 2.69 4.04 14.64
64 8.09 2.71 4.02 14.81
65 8.17 2.74 3.99 14.98
66 8.25 2.77 3.96 15.16
67 8.33 2.80 3.93 15.33
68 8.41 2.82 3.90 15.50
69 8.49 2.85 3.87 15.67
70 8.57 2.88 3.85 15.84
71 8.65 2.90 3.82 16.02
72 8.73 2.93 3.79 16.19
73 8.81 2.96 3.76 16.36
74 8.89 2.99 3.73 16.53
75 8.97 3.01 3.70 16.70
76 9.06 3.04 3.68 16.87
77 9.14 3.07 3.65 17.05
78 9.22 3.10 3.62 17.22
79 9.30 3.12 3.59 17.39
80 9.38 3.15 3.56 17.56
81 9.46 3.18 3.53 17.73
82 9.54 3.20 3.51 17.90
83 9.62 3.23 3.48 18.03
84 9.70 3.26 3.45 18.25
85 9.78 3.29 3.42 18.42
86 9.86 3.31 3.39 18.59
87 9.94 3.34 3.36 18.76
88 10.03 3.37 3.34 18.93
89 10.11 3.40 3.31 19.11
90 10.19 3.42 3.28 19.28
91 10.27 3.45 3.25 19.45
92 10.35 3.48 3.22 19.62
93 10.43 3.50 3.20 19.79
94 10.51 3.53 3.18 19.96
95 10.59 3.56 3.15 20.14
96 10.67 3.59 3.12 20.31
97 10.75 3.61 3.09 20.48
98 10.83 3.64 3.06 20.65
99 10.91 3.67 3,03 20.82
100 11.00 3.70 3.01 21.00

Additional Points

  • 3 Hops: 1 Point extra for each 8 cm above 11.00m
  • Standing Long Jump: 1 point for each 3 cm above 3.70m
  • 30m Sprint: 1 point for each 0.03 seconds below 3.01 seconds
  • Overhead Shot: 1 point for each 17 cm above 21.00m

Frequently Asked Questions

How do I calculate my Quadrathlon score?

Enter your best results for all four events (3-hop test, standing long jump, 30m sprint, and overhead shot throw) into the calculator above. Each performance is automatically converted to points using the Jones 1992 scoring table, and your total is the sum of all four event scores.

What is a good Quadrathlon score for track and field athletes?

For junior athletes (U17/U20), a competent score is around 240 points. Advanced collegiate and national-level athletes typically score 300-349 points. Elite international athletes and world-class decathletes score 350-400+ points. Tom Pappas holds one of the highest recorded scores at 369 points.

Can I use feet and inches instead of meters?

Yes! Use the unit toggle switch above the calculator to switch between metric (meters) and imperial (feet) measurements. The calculator automatically converts your results and calculates points based on the standardized metric table, ensuring accurate scoring regardless of which unit system you use for data entry.

Who should use the Quadrathlon test?

The Quadrathlon is ideal for track and field athletes (especially throwers in shot put, discus, hammer, and javelin), decathletes, strength and conditioning coaches, and any athlete wanting to measure explosive power development. It was originally developed in 1982 for England's national throws squad and has been used internationally ever since.

How accurate is the Quadrathlon calculator?

This calculator uses the official Jones 1992 scoring tables published in Athletics Coach journal, Volume 26(1), pages 27-29. The same scoring system has been used internationally for over 30 years to assess explosive power in track and field athletes, providing reliable and validated measurements when administered under standardized conditions.

How often should I test my Quadrathlon score?

Coaches typically recommend testing every 8-12 weeks during training cycles. This frequency allows sufficient time for adaptations from training while monitoring progress. Testing too frequently (every few weeks) doesn't allow enough time for meaningful improvements and can interfere with training. Many coaches test at the start of each training phase or season.

What's the difference between the Quadrathlon test and the Quadrathlon sport?

They are completely different! The Power Quadrathlon test (this calculator) measures explosive power through four field tests: 3-hop, standing long jump, 30m sprint, and overhead shot. The Quadrathlon sport is an endurance event combining swimming, kayaking, cycling, and running. They share the same name but assess entirely different athletic qualities.