The Loughborough Intermittent Shuttle Test, also known as the LIST, is a running test that includes jogging, running and sprinting, designed to simulate the physiological demands of soccer matches (Nicholas et al. 2000).

The protocol involves moving between two lines 20 meters apart, at speeds set based on player's individual fitness levels and relevant to the sport that is being simulated. Audio signals dictate the speeds they run at. See also the Yo-Yo Intermittent Tests, a simpler test also designed to replicate the intermittent demands of soccer players. There is also a video about the Loughborough Test.

How to Use This Calculator

Follow these steps to calculate your individual running speeds for the LIST test:

  1. Determine Your VO₂max: Before using this calculator, you need to know your VO₂max (maximal oxygen uptake). This can be measured using the beep test, laboratory testing, or other validated methods.
  2. Enter Your VO₂max Value: Input your VO₂max in ml/kg/min. Professional soccer players typically range from 55-70 ml/kg/min.
  3. Review Your Speeds: The calculator will display your target running speeds at different intensities (55% and 95% VO₂max) along with the time required to complete each 20m shuttle.
  4. Create Your Audio: Use these times to create a customized audio track, or use the Team Beep Test software to generate your test audio.

Test Purpose

To assess the physiological responses of athletes to a simulated sprint-based team sport.

Equipment Required

Clear flat area for conducting the test at least 30m long, marker cones, tape measure, timing gates for measuring sprint times, heart rate monitor, audio recording of test (you may be able to make your own using the Team Beep Test software).

Pre-Test Procedures

Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate the equipment if required. Perform a standard warm-up. See more details of pre-test procedures.

Test Procedure

Preliminary testing is required to determine the participant's VO2max for calculation of relative running speeds (you could use the beep test). Marker cones are set up 20 m apart, with timing gates at 15 m from one end. The standard test as described by Nicholas et al. (2000) comprises two parts. Part A is of fixed duration and consists of 5 x 15 minute exercise periods separated by three minutes of recovery. Each exercise period consists of a set pattern of intermittent high-intensity running: 3 x 20m at walking pace, 1 x 20m at maximal running speed, 4 seconds recovery, 3 x 20m running at 55% of VO2max, then 3 x 20m at 95% of VO2max. Part B of the test is an open-ended period of intermittent shuttle running. The participants run continuously between the 20m markers, alternating at speeds of 55% and 95% of VO2max every 20m. This part is designed to last approximately 10 minutes, and continues until they are unable to maintain the required speed for two consecutive shuttles at the higher intensity.

Protocol Variations

Another description of the test was that the test involves 6 x 15 minute blocks of exercise, separated by three minute rest intervals, making a total of 90 minutes of activity. Each 15 minute block consists of approximately 11 cycles: 3 x 20m walking, 1 x 15m sprint, 3 x 20m running, and 3 x 20m jogging.

Scoring and Parameters

Parameters which can be recorded include: 15 m sprint times, heart rate, VO2 using portable equipment, blood lactate, perceived exertion using scales.

Target Population

This test was developed specifically for soccer players, though it is suitable for similar sports teams which are intermittent in nature.

Test Advantages

This test has been found to closely replicate soccer match play, though in a controlled environment.

Test Disadvantages

This test is time and resource intensive. The test audio is not commercially available, and actually needs to be modified for each individual.

The Science Behind the Calculation

The LIST calculator uses the ACSM (American College of Sports Medicine) running metabolic equation to convert VO₂ values to running speeds. The formula is:

VO₂ (ml/kg/min) = 0.2 × speed (m/min) + 0.9 × speed × grade + 3.5

For flat running (grade = 0), solving for speed:

Speed (m/min) = (VO₂ - 3.5) / 0.2

To calculate running speed at a specific percentage of VO₂max:

  1. Calculate the target VO₂: Target VO₂ = VO₂max × (percentage / 100)
  2. Convert to running speed using the equation above
  3. Calculate shuttle time: Time (s) = Distance (m) / Speed (m/s)

Sport-Specific Applications

While the LIST was developed for soccer, it can be adapted for other intermittent team sports:

  • Soccer/Football: The original application, closely mimicking match demands
  • Rugby: Useful for backs who cover similar distances
  • Field Hockey: Applicable with similar work-to-rest ratios
  • Australian Rules Football: Relevant for endurance assessment
  • Lacrosse: Suitable for midfield players
  • Basketball: Modified shorter version may be appropriate

Frequently Asked Questions

What is the Loughborough Intermittent Shuttle Test?

The LIST is a running protocol that simulates the physiological demands of soccer matches, involving walking, jogging, running, and sprinting at speeds based on individual VO₂max levels. It was developed by Nicholas et al. at Loughborough University.

How do I calculate my running speeds for the LIST test?

Enter your VO₂max value into the calculator above. It uses the ACSM running equation to convert your VO₂max percentages (55% and 95%) into specific running speeds and shuttle times.

What VO₂max do I need for the LIST test?

You need to know your VO₂max before conducting the LIST test. This can be determined using the beep test (20m shuttle run test) or laboratory testing. Professional soccer players typically have VO₂max values between 55-70 ml/kg/min.

How long does the LIST test take?

The standard LIST comprises Part A (5 × 15 min blocks with 3 min recovery = ~90 min) plus Part B (open-ended, ~10 min until exhaustion). Total test duration is approximately 100 minutes.

What sports is the LIST test suitable for?

The LIST was developed for soccer but is suitable for any intermittent team sport including rugby, field hockey, Australian rules football, lacrosse, and basketball.

How accurate is the LIST compared to actual match demands?

Research by Nicholas et al. (2000) found the LIST closely replicates soccer match play physiological demands in a controlled environment, making it highly valid for assessing soccer-specific fitness.

Can I create my own LIST test audio?

Yes, you can create customized LIST audio using the Team Beep Test software or similar tools. The audio must be individualized based on each player's VO₂max to dictate correct running speeds.

References

  1. Nicholas, C.W., Nuttall, F.E. and Williams, C. (2000). "The Loughborough Intermittent Shuttle Test: A field test that simulates the activity pattern of soccer." Journal of Sports Sciences, 18: 97-104.
  2. American College of Sports Medicine. (2017). ACSM's Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia: Wolters Kluwer.
  3. Bangsbo, J. (1994). "The physiology of soccer--with special reference to intense intermittent exercise." Acta Physiologica Scandinavica Supplementum, 619: 1-155.
  4. Krustrup, P., Mohr, M., Amstrup, T., et al. (2003). "The yo-yo intermittent recovery test: physiological response, reliability, and validity." Medicine and Science in Sports and Exercise, 35(4): 697-705.
  5. Reilly, T. and Thomas, V. (1976). "A motion analysis of work-rate in different positional roles in professional football match-play." Journal of Human Movement Studies, 2: 87-97.
  6. Drust, B., Reilly, T. and Cable, N.T. (2000). "Physiological responses to laboratory-based soccer-specific intermittent and continuous exercise." Journal of Sports Sciences, 18(11): 885-892.
  7. Mohr, M., Krustrup, P. and Bangsbo, J. (2003). "Match performance of high-standard soccer players with special reference to development of fatigue." Journal of Sports Sciences, 21(7): 519-528.