The 1200m Shuttle Test, also known as the 1.2SRT or Bronco test in rugby circles, is a widely-used assessment of aerobic fitness. This test involves running to-and-from a start line to markers at 20m, 40m, and 60m distances, repeated five times without a break. By measuring the time taken to complete the test, coaches and athletes can estimate their maximal aerobic speed. In this article, we will explore the purpose, procedure, scoring, and target population of the 1200m Shuttle Test, as well as provide some useful tips for achieving optimal results.
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Purpose: Maximal Aerobic Speed Estimation
The primary purpose of the 1200m Shuttle Test is to estimate an individual’s maximal aerobic running speed. By pushing themselves to the limit during this test, athletes can gauge their aerobic capacity and identify areas for improvement. This assessment is particularly suitable for athletes involved in multi-sprint sports such as basketball, hockey, rugby, and soccer.
Equipment Required
To conduct the 1200m Shuttle Test, you will need the following equipment:
- Stopwatch
- Measuring tape
- Marker cones
- Flat track or grass surface
Procedure: Pushing the Limits
The procedure for the 1200m Shuttle Test is as follows:
- Participants start at a baseline and run 20 meters forward, returning to the baseline.
- Next, they run 40 meters forward and return to the baseline once again.
- Finally, participants run 60 meters forward and return to the baseline.
- This sequence is repeated five times, with participants striving to go as fast as possible.
During the test, it is crucial for participants to touch or cross over each line. Athletes should be instructed to run maximally throughout the test to achieve the best results.
Scoring: Timing is Everything
To score the 1200m Shuttle Test, record the total time taken to complete the test in seconds. On average, this test lasts between 5 to 6 minutes. Elite rugby players often achieve times between 4 to 5 minutes, with impressive scores like Beauden Barrett’s 4 minutes and 12 seconds.
Calculating Maximal Aerobic Speed
To calculate maximal aerobic speed (MAS) based on the 1200m Shuttle Test, use the following equations:
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For athletes with a heavy body mass (approx. 100 kg):
MAS (m/s) = 1200 / (time in seconds – 29)
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For athletes with a light body mass:
MAS (m/s) = 1200 / (time in seconds – 20.3)
Please note that the source of these equations is unclear, as they were listed on a webpage without proper citation. It is possible that they originated from Baker and Heaney (2015) or Kelly, Jackson, and Wood (2014).
Frequently Asked Questions (FAQs)
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Q: Is the 1200m Shuttle Test suitable for all athletes?
- A: While the test is primarily designed for multi-sprint sports athletes, it can be adapted and utilized in various contexts. Consult with a fitness professional to determine its applicability to specific sports or training goals.
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Q: Can this test be performed on different surfaces?
- A: Yes, the 1200m Shuttle Test can be conducted on either a flat track or grass surface. Ensure that the chosen surface is safe for running and accurately measured.
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Q: Is pacing important during the test?
- A: Pacing is not recommended for optimal results. Encourage athletes to give their maximum effort throughout the test, aiming for 100% effort right from the start.
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Q: How can the test results be used?
- A: The results of the 1200m Shuttle Test provide valuable insights into an individual’s maximal aerobic speed. Coaches and athletes can use this information to monitor progress, set training targets, and tailor workouts to improve aerobic capacity.
Conclusion
The 1200m Shuttle Test is a powerful tool for assessing aerobic capacity and maximal aerobic speed. By pushing athletes to their limits, this test provides valuable information for optimizing training and performance. Whether you’re a rugby player, basketball player, or soccer player, incorporating the 1200m Shuttle Test into your fitness routine can help you reach new heights. Get started today and unleash your full potential.
References:
Baker, D., & N. Heaney. Normative data for maximal aerobic speed for field sport athletes: A brief review. J. Aust. Strength Cond. 23(7)60-67. 2015.
Kelly, V. G., Jackson, E., & Wood, A. (2014). Typical scores from the 1.2 km shuttle run test to determine maximal aerobic speed. In Journal of Australian Strength and Conditioning (Vol. 22, No. 5, pp.183-185). Australian Strength and Conditioning Association.
Kelly, V.G. and Wood, A. (2013). The correlation between the 30-15 intermittent fitness test and a novel test of running performance. 2012 ASCA International Conference on Applied Strength and Conditioning, Surfers Paradise, Australia, 9-11 November 2012.
Hamlin, M.J., Deuchrass. R., Smith, H., Elliot, C.A., Lizamore, C.A. (2018) Reliability of the 1.2 km Shuttle Run Test in Young Elite Rugby Union Players. Conference Paper: European College of Sport Science 23rd Annual Congress.
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