Bronco Drill – Maximum Aerobic Speed

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Drill Overview:
  • The aim is to run shuttles of 20, 40 and then 60 metres, this equals 1 set
  • This set is then repeated 5 times, for a total distance of 1,200 metres or 1.2km with 29 changes of direction
  • This tests anaerobic capacity, maximum aerobic speed, motor skills, running efficiency, turning ability and additionally mental toughness to keep goinging
  • The whole team/squad can do the drill together and work to maximum effort by motivating one another
Drill Set-up:
  • Place cones at 20, 40 and 60 metres
  • Participants first run to the 20 metre cone, turn around and return to the start
  • Participants then run to the 40 metre cone, turn around and return to the start
  • Participants then run to the 60 metre cone, turn around and then return to the start
  • This is repeated 5 times, ensuring all participants reach the cones with at least one of their feet
  • Advise giving 5-10 minutes rest before continuing with another drill
Equipment Required:
  • Use a flat well-maintained playing field or artificial surface
  • At least 4 cones, however ideally more to create a line at each marker
  • Measuring wheel or tape to ensure distance is accurate
  • Stop watch or mobile device to record times
Further Reading:
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