TESTING

NAPAL SHUTTLE RUN

Anaerobic short-term / Lactate

LAYOUT

LAYOUT

GUIDE

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

The Formula
Divide the total distance covered by the number of sets performed to work out your average distance covered.

Sunday League Footballer

90m

Good Amateur Footballer

100m

Championship Footballer

110m

Premier League Footballer

125m

Football Specific Testing

Test run 1: Without ball
5min break
Test run 2: With ball

Pro

Compare & Guidance

1st NAPALM SHUTTLE TEST

WITHOUT THE BALL

125.8m

2nd NAPALM SHUTTLE TEST

WITH THE BALL

97.5m

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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