The 5-meter multiple shuttle repeat sprint test (5 m-RST) is a valuable assessment of anaerobic power and agility. In this test, participants repeatedly sprint back and forth over distances that increase by 5 meters with each shuttle. The test consists of six rounds, with each round lasting 30 seconds followed by a 35-second rest period. This test should not be confused with the similarly named 10 x 5m Shuttle Test.
Purpose and Equipment Required
The main purpose of the 5 m-RST is to measure anaerobic power and agility. To conduct this test, you will need a stopwatch, measuring tape, marker cones, a whistle, and a flat non-slip surface.
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Test Procedures
Before the test, ensure that the subject understands the procedures and obtain informed consent. Record the basic information of the subject, such as age, height, body weight, and gender. Mark out the test area and perform a suitable warm-up. The course layout includes marker cones or lines every 5 meters along a 25-meter distance. For greater accuracy, consider placing smaller markers every 2.5 meters.
During the test, instruct the subject to run as hard as they can without pacing themselves. The subject starts with a foot at the end line and sprints to the first marker at 5 meters, turns back, and returns to the starting line. This pattern is repeated for the markers at 10m, 15m, 20m, and 25m. At each marker, the hand is used to touch the ground at the level of the marker (in the original test description by Pendleton 1997, the foot only touched each marker). After 30 seconds, the whistle is blown, and the total distance covered (to the nearest 2.5 meters) is recorded. There is a 35-second recovery period between each round, during which players return to the starting point. This process is repeated five more times, resulting in a total of six rounds lasting 30 seconds each.
Scoring and Variations
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Record the total distance covered for each round and calculate the overall total distance. To assess fatigue, you can calculate the fatigue index by determining the percentage difference between the average of the two longest sprints and the two shortest sprints.
There are various shuttle test variations, with earlier versions requiring participants to fully cross the line with both feet. Examples of other shuttle tests include the 10 x 5m Shuttle Test, 20m Shuttle aerobic test, 10m Agility Shuttle, and the 100-yard (10×10) shuttle test.
Similar Tests and References
Similar tests to the 5 m-RST include the 10 x 5m Shuttle Test, which measures speed and agility, and the 60 Yard Shuttle Test, which is part of the fitness testing battery for the NFL Combine. Other shuttle run variations include the 20-yard agility, 30 ft, 100 yards, and 300 yards tests.
References:
- Pendleton, M.H.W. (1997). Reliability and validity of the Welsh Rugby Union shuttle run test. Unpublished BSc dissertation, University of Wales.
- Michele K. Boddington, Michael I. Lambert, Alan St Clair Gibson & Timothy D. Noakes (2001) Reliability of a 5-m multiple shuttle test, Journal of Sports Sciences, 19:3, 223-228.
- Boddington MK, Lambert MI, Waldeck MR. (2004) Validity of a 5-meter multiple shuttle run test for assessing fitness of women field hockey players. J Strength Cond Res. 2004;18:97-100.
- Justin Durant, Jason C. Tee, Sebastian K. Prim, Michael I. Lambert. (2006) Physical fitness components associated with performance in a multiple sprint test. Int J Sports Physiol Perform. 2006 Jun;1(2):150-60.
FAQs
Q: What is the purpose of the 5 m-RST?
A: The purpose of the 5 m-RST is to assess anaerobic power and agility.
Q: What equipment is required for the 5 m-RST?
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A: You will need a stopwatch, measuring tape, marker cones, a whistle, and a flat non-slip surface.
Q: How is the 5 m-RST conducted?
A: The test involves running back and forth between markers placed every 5 meters along a 25-meter distance. Participants sprint as hard as they can for 30 seconds and rest for 35 seconds between rounds.
Q: How is the 5 m-RST scored?
A: The total distance covered in each round is recorded, and the overall total distance is calculated. Additionally, a fatigue index can be determined by comparing the average of the two longest sprints with the two shortest sprints.
Q: Are there variations of the 5 m-RST?
A: Yes, there are several shuttle test variations that assess different energy systems and distances, such as the 10 x 5m Shuttle Test, 20m Shuttle aerobic test, 10m Agility Shuttle, and 100-yard (10×10) shuttle test.
Summary
The 5-meter multiple shuttle repeat sprint test (5 m-RST) is a valuable assessment of anaerobic power and agility. It involves running back and forth over distances that increase by 5 meters with each shuttle. The test is conducted over six rounds, with each round lasting 30 seconds and followed by a 35-second rest period. The total distance covered is recorded, and a fatigue index can be calculated. The 5 m-RST is just one of many shuttle test variations available for assessing different fitness components. Conduct this test with the necessary equipment and follow the proper procedures to obtain accurate results.
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