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Henman shuttle test

Introduction

Popularised by the British tennis player, the Henman shuttle test measures anaerobic capacity.

What is the point?

Anaerobic capacity is essential for athlete's whose sport involves repeated short burst of speed - this includes everything from tennis to football, rugby to basketball. The Henman shuttle test is an excellent way to assess this component of fitness.

What do you need?

  • Flat surface
     
  • Stopwatch
     
  • Measuring tape
     
  • Marker cones
     
How do you do the test?

  • Place two cones 20 meters apart
     
  • Starting at one marker, run as fast as you can between the two markers for one minute
     
  • Be sure you are running right to the markers each time
     
  • Count how many shuttles you do
     
  • Rest for one minute
     
  • Repeat for a total of five one-minute shuttle runs, with one minute recovery between each
     


What results you'll get :

Your score will be the total number of shuttles from the five one-minute periods. By comparing your tally over a period of several months, you can assess the effectiveness of your training.

What is being measured again?

Anaerobic endurance over a sustained period.


 
 

 

 

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