The dreaded 300 yard shuttle– many collegiate athletes know exactly what I’m talking about. The 300 yard shuttle is a conditioning test conducted by many athletic programs across the country. It is a great way to measure the anaerobic capacity of an athlete. For the newbies, anaerobic literally means “without air.” An anaerobic test measures how well an individual can perform while lacking oxygen (i.e. breathing extremely heavy and working near full potential.)
Personally, I have seen this test conducted in two different ways. The first, an individual was required to run 25 yards down and back 6 times (a total of 300 yards). This had to be completed twice with three minutes of rest in between each set. The next way I saw this test conducted was an individual had to run 5o yards down and back 3 times (a total of 300 yards). This had to be completed three times with three minutes of rest in between each set. I would say that the 25 yard increments is more difficult because the individual has to stop and start more frequently; however, the individual also only had to complete one less shuttle. It’s a toss up to me.
The score (time) of the individual is an average of their times for the two or three sets (depending on how the test was conducted). The best average time that I have seen on the 25 yard increment shuttle was 51 seconds by a member of the Purdue University baseball team. I have trouble recalling the best time on the 50 yard increment shuttle.
Regardless for individuals looking to challenge themselves, go out and run a few 300 yard shuttles. I guarantee you will feel extra wobbly after you completed them and will be sore the next day. The test seems a lot easier than it really is. In a future post, I will explain how to train for a 300 yard shuttle. In the meantime, just get out there and run!
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