Set up a 25m shuttle-run course with cones every 5m.
Perform shuttle runs (run to the first cone and back, then run to the second cone and back and so on) for 30 secs and record the total distance covered.
Repeat the shuttle run six times with 30 secs recovery in between each set.
Your average distance
Divide the total distance covered by the number of sets performed to work out your average distance covered.
Sunday League Footballer
Good Amateur Footballer
Premier League Footballer
Football Specific Testing
Test run 1: Without ball
Test run 2: With ball
Compare & Guidance
1st NAPALM SHUTTLE TEST
WITHOUT THE BALL
2nd NAPALM SHUTTLE TEST
WITH THE BALL
Run around each cone with the ball & always back to cone 1.
Keep in mind that your actual running distance might be slightly more due to you having to run around each of the cones.
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