result of running ahead of the beeps or measuring out the shuttle distances. Variations / modifications: There are other tests held over a similar distance, the 4x10m agility run and 30 feet shuttle run, but in these tests the participants must pick up blocks at each turn.Īdvantages: this test can be conducted on large groups relatively quickly with minimal equipment required. The argument usually goes that it wouldnt be that hard to run this distance. Results are recorded to the nearest tenth of a second. Scoring: The best time from two trails is recorded. Perform two trials with one minute rest between each. Academy (as well as the Air Force, Naval, and Merchant Marine academies). Starting at one line, on the signal "Ready? Go!" the participant runs to the opposite line, the foot and hand simultaneously touching the ground on or beyond the line, then back to the start/finish line to touch the ground again, turning to sprint back to the line 30 feet away and touching the ground, then sprinting back across the start/finish line to complete the test. a Shuttle Run, Sit-Ups, Push-Ups, and a 1-mile run (more on each of these. To run back and forth between two parallel lines as fast as possible. Since January, AFRC has been testing and implementing the 20-meter High Aerobic Multi-shuttle Run, the 20m HAMR. Those options include a 1.5-mile run or 20-meter shuttle run for cardiovascular fitness, traditional or hand-release pushups for upper body strength, and traditional sit-ups, cross-legged. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Jason Ham, Air Force Reserve Command’s fitness, health promotion and resilience program coordinator, is very excited about a new initiative he thinks will boost both fitness and resilience throughout the command. Perform screening of health risks and obtain informed consent. Pre-test: Explain the test procedures to the subject. Purpose: this is a test of speed and agility.Įquipment required: marker cones, measurement tape, stopwatch ( timing gates optional) non-slip
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