10M, 20M AND 30M SPRINTS / 10 - 20 AND 20 - 30 FLYING SPRINTS

SPRINT TESTS

0  m

10  m

20  m

30  m

PURPOSE
The linear sprint test measures top-end speed over 30 meters. When 10 and 20 meter splits are included, then acceleration and ying sprint times are also determined. Flying sprints (sprinting from a moving start rather than standing still) are more common in soccer since players are often already moving when a sprint is performed.

EQUIPMENT  REQUIREMENTS
Minimal requirements:(30 meter sprint): 2 pairs of timing gates, handheld reader, 4 cones and a tape measure. Full requirements (10, 20 and 30 meter sprints and Flying Sprints): Four pairs of infrared timing gates, eight cones, hand held reader and tape measure.

TEST  SET  UP  AND  PREPARATION
A space of 40 meters is needed in order to allow the athlete to slow down after the nish line. If possible set up the starting position on a eld line parallel to a lined side line. From the starting position measure along the sideline and place a set of cones 10m, 20m and 30m from the starting position. The timing gates should be set up at a height of approximately 1m and placed parallel to the cones at the start line (0 m) and at the nish line (30m). If additional sets of timing gates are available they should be additionally placed parallel to the 10m and 20m cones.

OBJECTIVE
The athlete must complete the course at maximum speed through the nal pair of timing gates.

TEST  PROTOCOL
The athlete begins in an upright position with their lead foot placed about 6-7 cm (about the width of a side line on the eld) behind the start timing gates. The athlete begins whenever they are ready and must sprint maximally through the timing gates at the nish. Two trials are performed with a minimum of 2 minutes of rest between trials.

SCORING Record the time for both trials to the nearest . holes or hazardous conditions caused by recent weather Require spectators to maintain a safe distance at least 10 yards away from the testing area Inspect players for proper clothing and footwear Ensure players warm up before executing test and cool down after test Inform coaches/club/sponsoring organization that they remain responsible for: • Supervision and safety of players . debris.testing specialists only conduct tests • Readiness of athletes .01 second.warmup.bring to attention of coach and assessment specialist • If feel dizzy or any pain during test.impact on participants and ability to conduct testing • Observe lightning/thunder and follow 30/30 rule in terms of postponement or evacuation Review the area for quality of surface. Evaluate weather prior to and during assessment testing • Consider extreme heat or cold conditions . Starting behind the required position is not allowed as it will mean the athlete is crossing the starting position at speed. clothing and footwear • Avoidance of overexertion due to activities prior to testing • Support for requiring spectators to remain at safe distances Advise athletes: • Objectives of testing process • If not feeling well. cool down. Enter only the best time onto the T4 website. OBSERVATION Ensure the athlete's lead foot is on the rear edge of the start line or the athlete’s stationary starting position may set of the timing gates. stop immediately and inform coach and assessment specialist Make a report to RMO • Any participant injury • Any serious complaint regarding testing process • Any unusually hazardous conditions . should not participate . RISK  MANAGEMENT Ensure equipment is in good working order.

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