30meter Sprint Test

• What does this test measure?

  Speed
• Set up and Equipment

  • Set up two cones, 30m apart on a flat running surface
  • A stop watch will be required for timing
• Procedure

  1. Allow a flying start to the sprint
  2. Start the stopwatch or timing device as soon as the participant passes the start line
  3. The participant sprints as fast as possible along the 30-metre distance
  4. Stop the stopwatch or timing device as soon as the participant crosses the finish line
• Measurements and Scoring

  • Record the time taken to complete the 30-metre sprint in seconds (s) or milliseconds (ms)
  • Repeat the test 2-3 times with sufficient rest between each trial to account for variability and ensure accurate results
• Drawing Conclusions

  • A quicker time recorded for the 30 m sprint reflects faster speed and acceleration
  • Participants with slower speeds and acceleration could integrate interval training or hill sprints into their training programme
• What sports is it suited for?

  1. Track and field
  2. Football
  3. Rugby