Game version
Pace-match pairs: run beside a partner and stay together at an easy pace. Either of you may stop and rest at any time.
Shuttle Run Fitness Test
Measure and build your endurance with 22 yards (20 m) shuttles.
By Coach Evan Waechtler Youth soccer coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
- Ages
- 11 and up
- Time
- 12 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Two cones, timer
- Level · skill
- Developing · Fitness
The steps
How it works
- Set two cones 22 yards (20 m) apart.
- Run back and forth, increasing your pace each minute.
- Stop when you can no longer keep the pace.
- Record your total shuttles to compare with your own last test.
Coaching point
Pace yourself early, finish strong.
Safety: Only with an adult present who can call stop, and you may stop and rest at any time. Never on a hot day; drink water, and stop right away if you feel dizzy, sick or short of breath.
Make it fun
Play it, don't drill it
Challenge
Compare only with your own last time: aim to match it or add one easy shuttle, and stop whenever you feel ready.
Story
You are explorers carrying supplies between two camps, resting whenever you need.
My best
Beat your own count
Beat your own best. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free soccer week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.