Conditioning for Wrestlers: Are Your Athletes Ready to Compete?

By Carmen Bott

300 Yard Shuttle Run Test

Procedure: 

  1. Marker cones and lines are placed 25 yards apart to indicate the sprint distance.
  2. Start with a foot on one line.
  3. When instructed by the timer, the wrestler runs to the opposite 25-yard line, touches it with their foot, turns and run back to the start.  This is repeated six times without stopping (covering 300 yards total).
  4. After a rest of five minutes, the test is repeated.

Scoring: 

Record the average of the two 300-yard shuttles. 

This is your run score. 

Here are the norms: 

  • 52 seconds - Outstanding
  • 54 seconds - Very Good
  • 57 second - Good
  • 62 seconds - Average
  • 65 seconds - below average
  • 68 seconds - poor


Conditioning for WrestlersNow subtract your second time from your first time.

This is called your drop-off index and also  indicates your level of conditioning.

Drop-Off Index Rating

Less than 3 seconds - outstanding, you are ready!
3 seconds - 5 seconds - very good, almost there!
6 seconds - 8 seconds - good / average
9 seconds - 11 seconds -  below average
> 10 seconds - poor / needs improvement

How Did You Measure Up?

 

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