Leg Strength Test
The Leg Strength Test is an excellent way to evaluate speed and power for runners and speed athletes. A good solid athlete's monitoring test!
What's The Point?
For most athletes, pure strength is not enough what is important is how effectively that translates into speed.
The Leg Strength Test is popular because it is one of the few ways to accurately evaluates how an athletes strength has translated into power and speed.
What Do You Need?
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400 metre track
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Cones
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Stop Watch
- An assistant
How Do You Perform The Test?
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Mark out a 25 metre straight section of track with two cones
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Start 10 to 15 metres behind the first cone
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Jog to the start, then hop the 25 metres from cone to cone
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Do this first on the dominant leg, then rest 2 to 3 minutes and repeat on the other leg
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The assistant records your time to complete the 25 metres
- Do each leg three times and record your best time
What Results You'll See
Comparing your results over time will allow you to track your progress.
The following chart is from tests conducted with world-class athletes. How do you compare?
| % Rank | Females | Males |
| 91-100 | 3.13 - 3.75 secs | 2.70 - 3.25 secs |
| 81 - 90 | 3.76 - 4.50 secs | 3.36 - 3.90 secs |
| 71 - 80 | 4.51 - 5.70 secs | 3.91 - 5.00 secs |
| 61 - 70 | 5.71 - 6.90 secs | 5.01 - 6.10 secs |
| 51 - 60 | 6.91 - 8.15 secs | 6.11 - 7.20 secs |
| 41 - 50 | 8.16 - 8.90 secs | 7.21 - 7.90 secs |
| 31 - 40 | 8.91 - 9.45 secs | 7.91 - 8.40 secs |
| 21 - 30 | 9.46 - 10.05 secs | 8.41 - 8.95 secs |
| 11 - 20 | 10.06 - 10.34 secs | 8.96 - 9.25 secs |
| 1 - 10 | 10.35 - 10.70 secs | 9.26 - 9.60 secs |
What's Being Measured Again?
This is an excellent way to measure leg speed and power.
