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Testing Battery > Speed Test

Test Description Protocol
T Test measures speed & agility click here...
3km Time Trial measures fuel mix fitness (stamina) click here...
Vertical Jump measures leg power click here...
Speed Test measures speed over 10m & 30m see below...
3RM Test measures maximum strength click here...
Body fat measures percentage body fat click here...
Side Ramp measures core stability endurance click here...

Purpose
To measure 10 and 30m sprint times. This test is relevant for all positions and reflects players' acceleration performance for football. Sprint tests are also useful for measuring reconditioning after rehabilitation of an injury. If a player's sprint times are significantly slower than they were originally (by 15 percent or more), the player should continue reconditioning rather than returning to competition.

Equipment and Area
Measured track or 50 meters of flat running surface
Electronic sprint timing gates (preferably touch-pad start)

Procedure
1. Warm up thoroughly.

2. Start with one hand and the opposite foot on the start line. If using a touch pad, your lead hand must be on the pad. Start when you are ready.

3. Sprint as quickly as possible for 30 meters. During the sprint, the time taken to cover 10 meters is recorded; the 30-meter time is also recorded.

4. Perform three trials, taking time for a full recovery between each trial. Your best times are your scores.

 
 

© Fitness 4 Football 2008. Fitness 4 Football is owned by Better Football Coaching, trading name of Newsletter Publishing Ltd. The author and Newsletter Publishng Ltd take no responsibility for injuries caused by attempting the exercises presented on this web site. Newsletter Publishng Ltd recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start

 



 
Test
Average
Good
Excellent
10m Acceleration Test (touch-pad start)
2.10 to 2.25 s.
2.00 to 2.10 s.
<2.00 s.
30m Acceleration Test (touch-pad start)
4.25 to 4.45 s.
4.00 to 4.25 s.
<4.00 s.
TOP TIP
Compare your speed times to the ratings above (male players)
Test
Average
Good
Excellent
10m Acceleration Test (touch-pad start)

2.50s-2.75s

2.20s-2.50s

<2.20s

30m Acceleration Test (touch-pad start)

4.75 to 5.25 s

4.50 to 4.75 s

<4.50 s

TOP TIP
Compare your speed times to the ratings above (female players)