30m Sprint Test

What is The Point?

In many sports hockey, rugby, football, basketball sprint endurance is critical. Athletes need to be able to sprint, partially recover, then sprint again, throughout a game. The 30m sprint test is an effective way to monitor the development of that ability.

What Do You Need?

• At least 40 metres of running track
   
• 12 Cones to mark the course
   
• A stop watch
   
• An assistant

How Do You Do TheTest?

• Set up the course as shown above
   
• Sprint from A to B between the cones (as illustrated)
   
• Jog slowly back to point A as shown (allow up to 30 seconds for this partial recovery)
   
• Repeat for a total of ten sprints
   
• The assistant records the time for each of the 10 sprints

What Results You'll See

Power Maintenance:

Calculate the average speed of the first three trials and then divide it by the average speed of the last three trials.For example, if your times were:

7.1 seconds, 6.9 seconds, 6.9 seconds
7.0 seconds, 7.2 seconds, 7.1 seconds, 7.3 seconds
7.3 seconds, 7.4 seconds, 7.5 seconds

The average of the first 3 times (7.1, 6.9, and 6.9) is 6.97

The average of the last 3 times (7.3, 7.4, and 7.5) is 7.40 seconds.

Power Maintenance is thus 6.97 7.40 = 0.94 (Excellent)

Assessment is as follows:

0.9 Excellent
0.85 to 0.899 Good
0.80 to 0.849 Average
<0.799 Poor

What's Being Measured Again?

This test is an effective way to measure your power maintenance over short, repeated sprints.