Conditioning for Wrestlers: Are Your Athletes Ready to Compete?

Conditioning for Wrestlers

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?

 

Click Here to Download the Wrestlers Handbook

Related Posts

Arrow-up