{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bronco Shuttle Run",
      "kind": "common"
    },
    {
      "text": "Rugby Bronco",
      "kind": "common"
    },
    {
      "text": "Bronco Shuttle Test",
      "kind": "common"
    },
    {
      "text": "Bronco",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hip-flexors",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "inversion",
          "eversion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "cardio",
      "sport"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "cone"
      ]
    ]
  },
  "external_ids": {
    "wger": "1579"
  },
  "id": "oec:bronco-test",
  "instructions": {
    "setup": [
      "Set out cones along a straight running lane at 0 meters (start line), 20 meters, 40 meters, and 60 meters.",
      "Take an athletic two-point stance directly behind the 0-meter starting line."
    ],
    "steps": [
      "Sprint forward to the 20-meter line, touch or cross the line, and sprint back to the 0-meter line.",
      "Immediately turn and sprint forward to the 40-meter line, touch or cross the line, and sprint back to the 0-meter line.",
      "Immediately turn and sprint forward to the 60-meter line, touch or cross the line, and sprint back across the 0-meter line to complete one round (240 meters).",
      "Without pausing, repeat this entire shuttle sequence four more times for a total of five rounds (1,200 meters total).",
      "Stop the timer the moment you cross the 0-meter line at the end of the fifth 60-meter return sprint."
    ],
    "breathing": "Maintain controlled, rhythmic deep breathing throughout the test, focusing on steady exhalations during turns.",
    "cues": [
      "Drop your center of gravity to decelerate into each turn.",
      "Drive hard out of the turn with short, powerful strides.",
      "Alternate your turning lead leg to distribute fatigue evenly."
    ],
    "common_faults": [
      {
        "fault": "Cutting turns short before touching or crossing the marker line.",
        "correction": "Ensure your lead foot touches or clearly crosses the cone line on every single turn."
      },
      {
        "fault": "Sprinting the first round at maximum effort and suffering severe premature exhaustion.",
        "correction": "Pace the opening round at a controlled, high-threshold tempo rather than an all-out sprint to keep lap splits consistent."
      },
      {
        "fault": "Always turning off the same leg, overloading one side and slowing directional changes.",
        "correction": "Alternate the planting and turning leg between lines to balance fatigue and maintain sharp changes of direction."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure appropriate footwear with solid traction for the running surface (cleats for grass/turf, running shoes for track) to prevent slipping during rapid directional changes.",
        "Complete a thorough dynamic warm-up including sprint accelerations and decelerations prior to testing."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "heart-rate",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bronco Test",
  "previous_ids": [
    "oec:bronco"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bronco",
        "url": "https://wger.de/en/exercise/1579/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "MU5H"
      }
    ]
  },
  "setup": {
    "position": "moving"
  },
  "status": "active",
  "summary": "A maximal-effort conditioning shuttle test consisting of five continuous rounds of 20-meter, 40-meter, and 60-meter out-and-back sprints totaling 1,200 meters."
}