Bronco Drill – Maximum Aerobic Speed

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:

• https://www.topendsports.com/testing/tests/shuttle-1200m.htm
• https://www.stuff.co.nz/sport/rugby/super-rugby/110251487/stuff-sports-reporter-challenges-the-crusaders-in-brutal-bronco-fitness-test
• Also known as the 1200 metre Shuttle Test