Bronco Test
oec:bronco-test
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Bronco Shuttle Run, Rugby Bronco, Bronco Shuttle Test, Bronco
How to do it
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.
Movement
- 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
- Cutting turns short before touching or crossing the marker line.
- Ensure your lead foot touches or clearly crosses the cone line on every single turn.
- Sprinting the first round at maximum effort and suffering severe premature exhaustion.
- Pace the opening round at a controlled, high-threshold tempo rather than an all-out sprint to keep lap splits consistent.
- Always turning off the same leg, overloading one side and slowing directional changes.
- Alternate the planting and turning leg between lines to balance fatigue and maintain sharp changes of direction.
Safety
- 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.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Flexion, Extension
- Ankle: Plantarflexion, Dorsiflexion
- Subtalar: Inversion, Eversion
Details
- Movement
- Gait
- Modality
- Conditioning, Cardio, Sport
- Mechanics
- compound
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Cone
- Record
- Duration
- Load
- none
Sources
- wger: Bronco, by MU5H (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.