4×10m Shuttle Run
The 4x10m Shuttle Run (4 by 10) is the ALPHA Fitness battery measure of speed and change-of-direction agility. Participants complete 4 one-way sprints of 10 m (40 m total), touching the floor or line at each end. Norms on this page are drawn from Kolimechkov et al. 2019, which combined the main European ALPHA-FIT child and adolescent references and interpolated the missing ages to produce a continuous 5-18 year table.
How to Perform This Test (Protocol)
- Equipment
-
- Flat, non-slip surface
- Two lines marked 10 m apart
- Stopwatch
- Protocol Steps
-
- Mark two parallel lines on the floor 10 m apart.
- Participant starts behind one line.
- On 'go', sprint to the opposite line and touch the floor or line.
- Immediately sprint back to the start line and touch the floor or line.
- Sprint to the opposite line and touch once more, then sprint back to finish behind the start line.
- Record total time from start signal to crossing the finish.
- Scoring
Time in seconds to complete 4 one-way legs (40 m total, 3 direction changes). Lower times indicate better speed and agility.
- Notes
The 4x10m ALPHA protocol is not directly comparable to the Eurofit 10x5m shuttle run. The ALPHA version uses fewer turns and a longer shuttle distance.
Data source: Kolimechkov et al. 2019 (ALPHA-FIT) About this study
4×10m Shuttle Run Norms Chart by Age and Sex (s)
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 5 | Male | 12.0 | 14.5 | 15.8 | 16.9 | 19.4 |
| Female | 13.0 | 15.6 | 16.8 | 18.2 | 20.7 | |
| 6 | Male | 11.7 | 13.8 | 14.9 | 16.0 | 18.5 |
| Female | 12.6 | 14.8 | 15.9 | 17.1 | 19.6 | |
| 7 | Male | 11.4 | 13.1 | 14.0 | 15.1 | 17.6 |
| Female | 12.2 | 14.0 | 15.0 | 16.0 | 18.5 | |
| 8 | Male | 11.1 | 12.5 | 13.3 | 14.3 | 16.6 |
| Female | 11.7 | 13.1 | 14.0 | 15.0 | 17.4 | |
| 9 | Male | 11.0 | 12.2 | 13.0 | 13.8 | 15.9 |
| Female | 11.4 | 12.8 | 13.6 | 14.5 | 16.7 | |
| 10 | Male | 10.7 | 11.9 | 12.5 | 13.3 | 15.1 |
| Female | 11.3 | 12.6 | 13.3 | 14.1 | 16.1 | |
| 11 | Male | 10.3 | 11.8 | 12.5 | 13.4 | 15.1 |
| Female | 10.9 | 12.5 | 13.3 | 14.2 | 16.0 | |
| 12 | Male | 10.0 | 11.6 | 12.3 | 13.1 | 14.5 |
| Female | 10.6 | 12.3 | 13.0 | 13.9 | 15.6 | |
| 13 | Male | 9.8 | 11.4 | 12.0 | 12.8 | 14.0 |
| Female | 10.4 | 12.1 | 12.8 | 13.7 | 15.1 | |
| 14 | Male | 9.6 | 11.1 | 11.7 | 12.4 | 13.6 |
| Female | 10.3 | 12.0 | 12.7 | 13.6 | 15.0 | |
| 15 | Male | 9.2 | 10.7 | 11.2 | 12.0 | 13.1 |
| Female | 10.1 | 12.0 | 12.7 | 13.5 | 14.9 | |
| 16 | Male | 9.0 | 10.4 | 10.9 | 11.6 | 12.7 |
| Female | 10.0 | 11.9 | 12.6 | 13.4 | 14.6 | |
| 17 | Male | 9.1 | 10.3 | 10.9 | 11.6 | 12.8 |
| Female | 10.1 | 12.0 | 12.6 | 13.4 | 14.4 | |
| 18 | Male | 9.1 | 10.3 | 10.9 | 11.6 | 13.0 |
| Female | 10.2 | 12.0 | 12.6 | 13.3 | 14.1 | |
What to expect by age group
| Age | Males | Females |
|---|---|---|
| 5 | 14.5 to 16.9 | 15.6 to 18.2 |
| 6 | 13.8 to 16.0 | 14.8 to 17.1 |
| 7 | 13.1 to 15.1 | 14.0 to 16.0 |
| 8 | 12.5 to 14.3 | 13.1 to 15.0 |
| 9 | 12.2 to 13.8 | 12.8 to 14.5 |
| 10 | 11.9 to 13.3 | 12.6 to 14.1 |
| 11 | 11.8 to 13.4 | 12.5 to 14.2 |
| 12 | 11.6 to 13.1 | 12.3 to 13.9 |
| 13 | 11.4 to 12.8 | 12.1 to 13.7 |
| 14 | 11.1 to 12.4 | 12.0 to 13.6 |
| 15 | 10.7 to 12.0 | 12.0 to 13.5 |
| 16 | 10.4 to 11.6 | 11.9 to 13.4 |
| 17 | 10.3 to 11.6 | 12.0 to 13.4 |
| 18 | 10.3 to 11.6 | 12.0 to 13.3 |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
How is this different from the 10x5m shuttle run used by Eurofit?
The ALPHA 4x10m shuttle run and the Eurofit 10x5m shuttle run measure the same broad ability, but they are different tests. The ALPHA test uses 4 one-way legs of 10 m (40 m total, 3 direction changes). The Eurofit test uses 10 one-way legs of 5 m (50 m total, 9 direction changes). The shorter distance and more direction changes in the Eurofit version place greater emphasis on repeated deceleration and agility; the ALPHA version gives more room for acceleration over each leg.
Are the P25 and P75 values approximated?
No. Kolimechkov et al. 2019 report P25 and P75 directly for the 4x10 m shuttle run. The only tail approximation on this site is that the paper reports P3 and P97 rather than exact P5 and P95, so we use P3 as a proxy for P5 and P97 as a proxy for P95.
Are all ages based on directly measured data?
No. The paper combines IDEFICS child norms (ages 6-9) and HELENA adolescent norms (ages 13-17), then interpolates the missing ages 10-12. Ages 5 and 18 are extrapolated from the same European references. That still makes this the best single published ALPHA 4x10 m table covering the full 5-18 range.