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This speed sprint test to determine your sprinting ability should only be performed after a good warm up and stretch as you're putting your muscles under maximal exertion.
The measurements are in metres, if you need to convert into yards, divide the figure by 0.91. Remember to warm up and stretch prior to the test, focusing your efforts at gradually increasing your running speed.
You will need a spotter to gauge your distance and also help commence your start and finish times.
Use markers every 2 metres after the first 15 metres or so, depending on your level of fitness, this will aid you and your spotter to record your distance.
The test is designed to last only 3 seconds, so you will need to be accurate with your timings.
You should look at having a rest period of around 3 minutes between each sprint, aiming to keep warm and moving during this rest.
Repeat the test no more than 5 times, recording your best effort, making sure that any false starts don't count.
MEN
|
SCORE
|
18 -35
|
36 - 50
|
51+
|
|
EXCELLENT
|
23+
|
21+
|
19+
|
|
VERY GOOD
|
19 /20
|
19 / 20
|
17 / 18
|
|
GOOD
|
17 / 18
|
17 / 18
|
15 / 16
|
|
AVERAGE
|
15 / 16
|
15 / 16
|
13 / 14
|
|
POOR
|
<14
|
<13
|
<12
|
WOMEN
|
SCORE
|
18 -35
|
36 - 50
|
51+
|
|
EXCELLENT
|
22+
|
20+
|
18+
|
|
VERY GOOD
|
19 / 21
|
17 / 19
|
15 / 17
|
|
GOOD
|
17 / 18
|
15 / 16
|
13 / 14
|
|
AVERAGE
|
15 / 16
|
13 / 14
|
11 / 12
|
|
POOR
|
<14
|
<13
|
<11
|
|
