100 Yard Shuttle Test Calculator

About the 100 Yard Shuttle Test

The 100 Yard Shuttle test is a test of speed, agility and anaerobic capacity. The test requires participants to run back and forth over a 10 yard area. The test originally used bank boards or walls at each 10 yard mark to assist in making the 180 degree turns. This is not always easy to set up, so using a line or marker to make the turn is more commonly used.

Test Purpose and Protocol

Test purpose: this is a test of speed, agility and anaerobic capacity

Equipment required: stopwatch, measuring tape, marker cones, a flat grass surface.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. See more details of pre-test procedures.

Procedure: marker cones and lines are placed 10 yards apart to indicate the sprint distance. Start with a foot on one line. When instructed by the timer, the player runs to the opposite 10-yard line, touches it with their foot, turns and run back to the start. This is repeated five times without stopping (covering 100 yards total).

Agility Test: turning around the cone

Scoring: Record the total time to complete the test in seconds to the nearest tenth of a second.

Target population: suitable for athletes involved in many multi-sprint sports such as basketball, hockey, rugby, soccer.

Comments: This is a maximal effort anaerobic test, and in order to receive the highest score the players must sprint at 100 percent effort the entire time. You should encourage the athletes not to pace themselves, the best score is achieved by going flat out from the start.

Performance Standards by Sport and Position

Performance benchmarks for the 100 Yard Shuttle test vary significantly by sport and position. According to research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, elite multi-sport athletes typically complete the test in under 24-25 seconds.

Football Position-Specific Standards

Football players have the most established position-specific standards due to combine testing protocols:

• Wide Receivers and Defensive Backs: Elite athletes complete the test in 19 seconds or less, with advanced performers finishing in 19-21 seconds
• Linebackers, Running Backs, Quarterbacks, and Tight Ends: Elite times are 21 seconds or less, with advanced range of 21-23 seconds
• Offensive and Defensive Linemen: Elite performance is 23 seconds or less, with advanced athletes in the 23-25 second range

Other Sport Standards

For basketball, hockey, soccer, and rugby athletes, general performance categories apply:

• Elite Level: Under 24-25 seconds (top 5% of athletes)
• Advanced Level: 25-28 seconds (top 20% of athletes)
• Intermediate Level: 28-32 seconds (average trained athlete)
• Developing Level: Over 32 seconds (building athletic foundation)

How to Improve Your 100 Yard Shuttle Time

Acceleration and Speed Development

The foundation of shuttle performance is explosive acceleration. Focus on these key areas:

• Sprint Mechanics: Practice proper running form with forward lean, high knee drive, and powerful arm swing. Video analysis can help identify technique flaws.
• Resisted Sprints: Incorporate sled pulls or resistance band training 2-3 times per week. Use loads that slow you by no more than 10-15%.
• Contrast Training: Alternate between resisted sprints and unloaded sprints in the same session to enhance power and speed transfer.

Turning Technique and Agility

Efficient turns are crucial for shuttle test performance. Master these techniques:

• Deceleration Mechanics: Practice controlled deceleration by lowering your center of gravity and shortening your stride as you approach the line.
• Plant and Push: Focus on a strong plant foot placement and explosive push-off. The outside foot should contact the ground first during turns.
• Body Positioning: Keep your chest up and maintain a low center of gravity throughout the turn. Avoid excessive upper body lean.
• Progressive Practice: Start with slower speeds to master technique, then gradually increase intensity to race pace.

Strength and Power Training

Build the muscular foundation needed for explosive shuttle performance:

• Lower Body Strength: Prioritize squats, deadlifts, lunges, and step-ups. Aim for 1.5-2x bodyweight squat for optimal power production.
• Lateral Strength: Incorporate lateral lunges, side planks, and Copenhagen adduction exercises to strengthen lateral movement patterns.
• Plyometric Training: Progress from bilateral to unilateral plyometrics. Include box jumps, broad jumps, lateral bounds, and skater jumps.
• Hip and Ankle Mobility: Maintain flexibility through dynamic stretching and mobility work. Stiff ankles and hips limit turning efficiency.

Energy System Development

The 100 Yard Shuttle primarily uses anaerobic energy systems. Train these specifically:

• High-Intensity Intervals: Perform 20-30 second all-out efforts with 2-3 minute rest periods. This matches the test's energy demands.
• Repeated Shuttle Protocol: Practice the actual test at submaximal intensity (70-80%) with adequate rest between efforts.
• Position-Specific Conditioning: Integrate shuttle patterns into sport-specific drills to improve both fitness and technique simultaneously.

Sport-Specific Applications

Basketball

Basketball players benefit significantly from shuttle testing as it mirrors the repeated sprint nature of court play. The test correlates well with defensive ability and transition speed. Focus on improving first-step quickness and the ability to change direction while maintaining speed. Integrate shuttle patterns into defensive slide drills and full-court transition work.

Football

For football players, the 100 Yard Shuttle test is particularly relevant for positions requiring repeated sprint efforts with direction changes. Defensive backs and receivers should target sub-21 second times, while linemen can be effective with times in the 23-25 second range. Combine shuttle training with position-specific route running and pass coverage drills.

Hockey

Ice hockey players use shuttle testing to assess off-ice conditioning that translates to on-ice performance. The test's anaerobic demands closely match hockey's shift-based play pattern. Supplement shuttle training with on-ice agility work and transition drills. Focus on explosive starts and quick stops that mirror game situations.

Soccer

Soccer players require exceptional shuttle performance for defensive positioning and attacking runs. Midfielders and defenders particularly benefit from strong shuttle times. The test helps identify players who can maintain speed through multiple direction changes late in matches. Incorporate shuttle patterns into small-sided games and pressing drills.

Rugby

Rugby players need shuttle performance for defensive line speed and support play. Backs typically achieve faster times than forwards, but all positions benefit from improved agility. The test helps identify players who can maintain intensity through multiple phases of play. Combine shuttle training with tackle technique and breakdown work.

Common Mistakes and How to Avoid Them

Poor Starting Position

Many athletes start too upright, limiting their initial acceleration. Begin in a slight crouch with weight on the balls of your feet. Your first three steps should be short and powerful, gradually lengthening as you build speed.

Inefficient Turning Technique

Overstriding into the turn line wastes time and energy. Approach turns with controlled deceleration, touching the line with your foot (not hand), and immediately explode back in the opposite direction. Practice the "touch and go" technique at various speeds.

Pacing Strategy Errors

The shuttle test is not a pacing event. Maximum effort from start to finish produces the best times. Mental fatigue often causes athletes to slow down in the final repetitions. Practice maintaining intensity through all five rounds.

Inadequate Warm-Up

Rushing into the test without proper preparation increases injury risk and reduces performance. Complete a progressive warm-up including dynamic stretching, sprint progressions, and several practice turns at increasing speeds before attempting a maximal test.

Similar Tests

• 1200m Shuttle Test — to and from a start line to 20, 40 and 60-m marks, 5 times without a break.
• 10 meter Agility Shuttle (4x10m)
• 30 feet shuttle run (4x30')
• Other shuttle runs: 20-yd agility, 20-yards, 30-ft, 60-yards.