How to Measure Anaerobic Capacity

Use a stopwatch that is capable of displaying the time down to 1/10th of a second.

In sports such as soccer, basketball and hockey, the ability to get in front of the defender and create opportunities to score makes you an invaluable player. Elite soccer stars such as Lionel Messi, Thierry Henry and Gareth Bale have used their tremendous talent and speed to make their presence known on the pitch. On average, a soccer player will travel about 19 to 25 yards before having to change direction or speed. The following anaerobic test, based on 25-yard sprints, measures your ability to deal with the demand of the sport.

Things You'll Need

• Stopwatch
• Cones
• Tape measure
• 25 yards of a flat surface
• 2 line judges (test administrators)

Instructions

1. Set up the test area. If you will be using a marked football field, have each line judge stand and monitor his line 25 yards away. When testing indoors, use the tape measure to determine 25 yards, and separate and align the cones to indicate the sprinting distance. You will be conducting a total of two trial runs.

2. Position yourself behind the line. When instructed to start, sprint to the line 25 yards away, making foot contact with it. Immediately sprint back to the first line. You will make six such round trips as fast as possible with no rest in between.

3. Record the time to the nearest 0.01 (1/10) second on completion of the first trial run, and take five minutes to rest. Make sure to walk and stretch during the break but stay alert for the second trial run. Line back up on the line after the five minutes have passed.

4. Conduct the second trial run. Perform the shuttle exactly as performed earlier. Take the average of the two trials. Compare your results to the 90 percent percentile ranks of the NCAA Division I Athletes shuttle run times: men's basketball 54.1 seconds; women's basketball 58.4 seconds; baseball 56.7 seconds; softball 54.1 seconds.

Tips & Warnings

• Try to stay low throughout the movement.

• Try not to spin or touch excessively past the line, because it can adversely affect your time.

References

• "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
• "National Strength and Conditioning Association Journal; 300 Yard Shuttle Run; Gilliam Mckenzie, et al; October 1983

Resources

• West Point Military Academy: Fitness Test Results