Sprint Testing in Non-Elite and Recreational Athletes

Seven Tests that Require Minimal Equipment

The method to fast times in the hundred metres is the athlete's ability to apply large forces to the running surface. These large forces are optimal when generated in the shortest possible time when the athlete's foot remains in contact with the running surface. This contact time, technically known as the ground contact time, should not reduce or decrease the forces the athlete applies.

The ability to generate large forces while achieving short ground contact times affects two primary outcome parameters of the hundred metres – the stride length (SL) and the stride frequency (SF).

In code terms, the Speed (S) of running in the hundred metres is S = SL * SF.

I started by introducing the concept of force – FORCE is the athlete's vehicle to maximize stride length and frequency. It is possible to assume that the fastest and best hundred metres athletes globally consistently optimize their force application strategies in competitive running.

• What about the non-elite and recreational hundred metres athletes.?

• How can these categories of runners measure their ability or inability to apply large forces on ground contact?

Testing is the best way of making that determination. A few field tests in critical areas provide helpful information about a sprinter's and speed athlete's force production capabilities. Applying field pretests and midtests, the non-elite and recreational sprinter objectively collects data to guide their means and methods to improve and increase force application on ground contact during the hundred meters.

Testing Basics for Conducting Sprint Tests

The National Strength & Conditioning Association (https://www.nsca.com/) provides testing definitions.

1. "Testing can assess athletic talent, identify physical abilities and areas needing improvement, set goals, and evaluate progress."

2. "Test – A procedure for assessing ability in a particular endeavour."

3. "Field test – A test used to assess ability that is performed away from the laboratory and does not require extensive training or expensive equipment."

4. "Pretest – A test administered before the beginning of training to determine the athlete's initial basic ability levels. A pretest allows the coach to design the training program in keeping with the athlete's initial training level and the overall program objectives."

5. "Midtest – A test administered one or more times during the training period to assess progress and modify the program as needed to maximize benefit."

Sprint Tests Qualities for Evaluation

Throughout track and field sprint coaching, coaches utilize the test below for assessing speed in the non-elite and recreational sprinter.

A. Explosive Strength - Horizontal

1. Standing broad jump (SBJ) (standing long jump, standing horizontal jump)

2. Double leg bounds – 3, 5, and 10 bounds (DLB)

B. Explosive strength - Vertical

1. Vertical jump (VJ) (squat jump, countermovement jump – CMJ)

C. Maximum Speed (maximum velocity, top-end speed)

1. Flying 30 metre sprint test (30-m-FST)

D. Acceleration Tests

1. 30 metre sprint from a three-point start or standing start (30-m-AT)

2. Backward Overhead Medicine Ball Throw (BOMB)

E. Speed Maintenance (speed endurance)

1. Running Anaerobic Sprint Test (RAST)

Check out the below infographics of the sprint tests:

Infographic of Fitness Field Tests - 1

Infographic of Fitness Field Tests - 2

Sprint Testing Procedures

These tests involve the least equipment and improve result collection with 1 – 2 additional persons to assist with setup and recording results. Compare objective information with best practice norms to identify where you are.

DAY 1 – Explosive Strength

Standing Long Jump: Explosive Strength – Horizontal

PROCEDURE

1.     Standing broad jump (standing long jump, standing horizontal jump) – each athlete has two tries.

2.     The included video demonstrates the method of conducting this test.

3.     Note that a measuring tape of at least 10 metres in length (preferably steel) is necessary to record distances.

4.     Recovery after each maximum effort is 5 minutes.

5.      Norms for this test are at the bottom of this article.

Video explaining how to test the standing long jump

Vertical jump: Explosive Strength – Vertical

PROCEDURE

1.     Each athlete has two tries.

2.     Recovery between each maximum effort is 5 minutes.

3.     A full description of the vertical jump test is in the included video.

Video explaining how to test the vertical jump

Double Leg Bounds: Repeatability of Horizontal Explosive Power

PROCEDURE

1.     Each athlete performs two attempts with 6 – 8 minutes of rest between an effort.

• There are three sections to this test;

• Three consecutive double leg bounds

• Five consecutive double leg bounds

• Ten consecutive double leg bounds

2.     The best practice sequence is to

• Perform each distance once,

• Then recover for 6 – 8 minutes after completing each distance.

• After testing the 10 metres double leg bound, rest for fifteen minutes and

• Repeat the sequence for the second repetition of each double leg bound.

3.     Start each attempt with your toes behind a straight line. Use a 60 metre measuring tape (preferably steel) to record distances.

The accompanying video below aptly demonstrates the required technique to perform this test.

Video demonstrating the technique of double leg bounds

DAY 2 - Maximum Speed (maximum velocity, top-end speed)

Flying 30m Sprint Test

PROCEDURE

1.     Set up cones at 0, 30, and 60 metres along a straight line, with timing gates (most accurate), if available, at 30 and 60 metres marks.

2.     If no timing gates are available, two persons competent in using a stopwatch must take times between 0 and 30 metres and between 30 and 60 metres marks, respectively. This setup helps reduce parallax errors and record more accurate times. Each person with a stopwatch stands at a spot representing 15 metres from the start of each 30 metre zone and 15 metres perpendicular to the closest edge of the testing zone.

3.     The runner performs this test from a rolling or "flying" start. This method of starting is achievable with a 15 metre pre-runup to the zero metre start line. Note that this pre-runup is a submaximal effort. The athlete uses a maximal speed effort (100%) from zero to sixty metres.

4.     The first timer starts their stopwatch when either the torso or leg breaks the vertical plane of the startline at zero metres. Timing stops when the athlete breaks the plane of the 30 metre mark with the torso or leg.

5.     The second timer starts their stopwatch when either the torso or leg breaks the vertical plane of the startline at 30 metres. Timing stops when the athlete breaks the vertical plane of the 60 metre mark with the torso or leg.

6.     Record the times for the two 30 metre zones. Be aware that timing gates eliminate timing errors due to parallax.

7.     The athlete takes a 15 – 20 minute recovery between each trial.

Flying 30m Sprint Test

Flying 30-m Sprint Test Setup

DAY 2 – Acceleration Tests

30-Metre Acceleration Sprint Test (30-MS)

PROCEDURE

1.     Use timing gates if available.

2.     If no timing gates are available, the timer stands 15 metres from the start line and 15 metres perpendicular to the running zone. This position allows a good view of the start and finish lines and reduces some timing parallax errors.

3.     The recreational sprinter can use a standing start, and the non-elite sprinter can use a three-point crouch start.

4.     The athlete runs with maximum effort (100%) between two cones 30 meters apart.

5.     Time from the first movement of the rear foot when it lifts off the ground; record time to the nearest one-hundredth of a second.

6.     Recovery between each maximum effort is 10 minutes.

30-m Acceleration Sprint Test

30-m Acceleration Sprint Setup

DAY 2 – Backward Overhead Medicine Ball Throw (BOMB)

PROCEDURE

1.     Females use a 3 kg medicine ball.

2.     Males use a 7 kg medicine ball.

3.     Stand away from the landing area, with the feet a comfortable distance apart. Hold the medicine ball cupped in both hands.

4.     Squat with straight elbows while lowering the medicine ball between the legs.

5.     Stop the downward squat when the hips approach 90 degrees (parallel). Without a pause, aggressively press feet into the ground and extend hips, knees, and ankles, pushing the body upwards to toss the medicine ball backwards over the head.

6.     Throughout the upward body extension (push), keep the elbows straight and release the medicine ball when it is at its highest point over the head.

7.     Measure the distance to the nearest centimetre.

8.     Perform two trials, with three minutes of recovery.

Video demonstrating the technique of the medicine ball overhead toss

 DAY 3 – Anaerobic Endurance (speed endurance, speed maintenance)

The Running Anaerobic Sprint Test (RAST)

PROCEDURE

1.     The RAST test evaluates the endurance capabilities of the sprinter.

2.     In better hundred metres sprinters, this is the shortest segment of the race if the athlete executes the acceleration and maximum velocity phases optimally. As a result, the speed maintenance segment comes at the end of the hundred metres. Remember that the speed maintenance segment increases in length at competitive distances beyond the hundred metres.

3.     Athletes who are better at the 200 or 400 metres produce better overall scores with the RAST test than the hundred metres athlete.

4.     Perform this test twice with a recovery of 20 minutes between each maximum effort.

Video - explaining the RAST Test

 Technical Notes

1. Lin et al. (2023) conducted a systematic review and meta-analysis of the associations between horizontal jump testing (HJT), speed acceleration (SA), and attaining maximum Speed (MS) over sprint distances of zero – hundred metres. The following are the three associations:

2. A moderate to substantial association exists between horizontal jump testing, sprint acceleration, and attaining maximum Speed.

3. The highest magnitude of associations between speed acceleration and attaining maximum SpeedSpeed occurs in cases where the athlete performs multiple consecutive horizontal jumps. Refer to day one testing of the three, five, and ten double leg bounds - DAY 1 – Explosive Strength.

4. The standing long jump and multiple horizontal performances show a more significant association with attaining maximal speed in sprint distances than with their associations with sprint acceleration.

5. Backward Overhead Medicine Ball (BOMB) Throw: Cubillos (2020) found a moderate association between the BOMB test and attaining maximum speed among 23 athletes in an NCAA Division 1 track and field program.

6. Flying 30 metre sprint test is a staple within the coaching ranks for athletes competing in distances from 60 – 400 metres. There is little evidence that good-to-great scores in this test correlate to sprint acceleration or attaining maximum velocity. Skoglund et al. (2022) use a six-week protocol of flying 30 metre sprints at  90 – 95%

7. Efforts to determine any association with decreasing times over 30 metres. The 30 metres times for each subject were measured at the start of the pre-protocol and post-protocol periods. The authors, in conclusion, said that flying 30 metre sprint training efforts at 90 – 95% improves the 30 metre sprint performance in recreationally active adults. This study opens the possibility of using flying 30 metre sprints during training sessions at 100% effort to improve sprint acceleration and attain maximum SpeedSpeed.

8. Running Anaerobic Sprint Test: a 2009 examination of the RAST test in a cohort of sprinters is valid and reliable for measuring their anaerobic power. The study also shows that the RAST performances can predict running times for distances ranging from 35 – 400 metres. Relationships between the RAST test and the gold standard Wingate test are – peak power r = 0.46, mean power r = 0.53, and fatigue index r = 0.63. For SpeedSpeed or short distances between 35 – 400 metres, RAST was significant at p < 0.05.

Normative Data and Calculators For Field Testing the Non-Elite and Recreational Sprinter

TESTS NORMS

1.  Jump Test Norms

Norms for Jump Test with Sprint Time Bands

Table of Jump Tests Norms

Video of the Scandanavian Rebound Jump Test (SRJT)

Legend for Jump Tests Norms

• Jump and reach = vertical jump

• Broad jump = standing long jump/standing horizontal jump

• SRJT - Scandanavian rebound jump test

• RBC10 (AU) - Reactive bounding coefficient

2.   Speed Test Norms - 30-m Acceleration Test

Norms for 30-m Acceleration Test

3.   Speed Test Norms – flying 30m sprint test

Norms - Flying 30-m Sprint Test

The normative values are also available here https://www.brianmac.co.uk/flying30.htm.

4. Speed Maintenance (Speed endurance, Anaerobic Endurance) Norms

Use this calculator https://www.brianmac.co.uk/rast.htm to derive results for the RAST Test.

 5.   The Quadrathlon

The Quadrathlon, developed in 1992 by UK National throws coach Max Jones is a tool to test the explosive power of track and field athletes. This battery of tests has not been validated by field or clinical research. However, in N=1 interactions with athletes, coaches have a feasible tool to test their speed-power athletes.

The Quadrathlon comprises four tests:

Videos and descriptions of these four tests are above in this article earlier.

1. Standing long jump (SLJ) - DAY 1 – Explosive Strength

2. Three-Double leg bounds (3J) - DAY 1 – Explosive Strength

3. 30-meter sprint (30-MS) - DAY 2 – Acceleration Explosive Strength

4. The Backward Overhead Medicine Ball (BOMB) Throw replaces the Overhead shot toss (OST) in the Quadrathlon. A medicine ball is more accessible than a shot put - DAY 2 – Acceleration Explosive Strength

What follows are the scoring tables and additional notes for the Quadrathlon.

Norms for Quadrathlon Tests Battery

Quadrathlon Norms

Quadrathlon Points Calculator

Additional Notes to accompany the Quadrathlon tables

• 3-Double Leg Bounds: one point extra for each 8 cm above 11.00 meters.

• Standing Long Jump: one point extra for each 3 cm above 3.70 meters.

• 30 Metre Sprint: one point extra for each 0.03 secs below 3.01 seconds.

• Backward Overhead Medicine Ball (BOMB) Throw (Overhead Shot Toss): one point extra for each 7 cm above 21.00 meters.

Quadrathlon Norms for Speed and Power Test

Quadrathlon Test: target scores for speed and power

Quadrathlon Norms for Throwing Events

Quadrathlon Test: target scores for throwing events

 Technical Notes

1. Lin et al. (2023) conducted a systematic review and meta-analysis of the associations between horizontal jump testing (HJT), speed acceleration (SA), and attaining maximum Speed (MS) over sprint distances of zero – hundred metres. The following are the three associations:

2. Backward Overhead Medicine Ball (BOMB) Throw: Cubillos (2020) found a moderate association between the BOMB test and attaining maximum Speed among 23 athletes in an NCAA Division 1 track and field program.

3. Flying 30 metre sprint test is a staple within the coaching ranks for athletes competing in distances from 60 – 400 metres. There is little evidence that good-to-great scores in this test correlate to sprint acceleration or attaining maximum velocity. Skoglund et al. (2022) use a six-week protocol of flying 30 metres sprints at 90 – 95% effort to determine any association with decreasing times over 30 metres. The 30 metres times for each subject were measured at the start of the pre-protocol and post-protocol periods. The authors, in conclusion, said that flying 30 metres sprint training efforts at 90 – 95% improves the 30 metre sprint performance in recreationally active adults. This study opens the possibility of using flying 30 metre sprints during training sessions at 100% effort to improve sprint acceleration and attain maximum speed.

4. Running Anaerobic Sprint Test: A 2009 examination of the RAST test in a cohort of sprinters is valid and reliable for measuring their anaerobic power. The study also shows that the RAST performances can predict running times for distances ranging from 35 – 400 metres. Relationships between the RAST test and the gold standard Wingate test are – peak power r = 0.46, mean power r = 0.53, and fatigue index r = 0.63. For Speed or short distances between 35 – 400 metres RAST was significant at p < 0.05.

References

1. McGuigan, M. Principles of Test Selection and Administration in Essentials of Strength Training and Conditioning 4th Edition, National Strength and Conditioning Association, pgs 249 – 258.

2. Lin J, Shen J, Zhang J, Zhou A, Guo W. 2023. Correlations between horizontal jump and sprint acceleration and maximal speed performance: a systematic review and meta-analysis. PeerJ 11:e14650 http://doi.org/10.7717/peerj.14650

3. Cubillos, Nicholas R., "Association and Predictive Abilities of Jump and Throw Tests to Track Performance in Division I Athletes" (2020). Open Access Theses & Dissertations. 3153. https://scholarworks.utep.edu/open_etd/3153

4. Skoglund, Anders & Strand, Martin & Haugen, Thomas. (2022). The effect of flying sprints at 90-95% of maximal velocity on sprint performance. International Journal of Sports Physiology and Performance. 18. 10.1123/ijspp.2022-0244.

5. Zagatto AM, Beck WR, Gobatto CA. Validity of the running anaerobic sprint test for assessing anaerobic power and predicting short-distance performances. J Strength Cond Res. 2009 Sep;23(6):1820-7. doi: 10.1519/JSC.0b013e3181b3df32. PMID: 19675478.