Speed

Speed may be defined as the ability to put parts into motion quickly, or the maximum rate that a person can move over a certain distance. It is readily measurable by using a stop watch as a person sprints.

To determine your current maximum level of speed, test for this by using the 30M sprint test. In this test the subject is timed in an all out effort run or sprint over 30 metres.

Advantages and Disadvantages of the Sprint Test for Speed

The sprint test is a simple maximal test that can be carried out quickly, and the equipment for the test it readily available. The disadvantage with this test it that it is affected by the running surface, weather conditions and the starting position, therefore to ensure a consistent and reliable test these factors must remain the same each time the test is carried out. You should also consider the time of day with regard to meals and other activities which might influence performance.

Notes on the Sprint Test

• Warm up well before doing the test. The sprint test demands your maximum explosive power, and if you have any weaknesses, for example in your ham strings, the test will expose it. Avoid injury in the sprint test by warming up correctly.
• As the sprint test measures your speed over only 30m, you will get more accurate results if you repeat it, for example three times, during one training session. You can then record the average of these tests. Your speed will vary over the three tests, but results should be quite consistent. Make sure you rest between each sprint during one session. Compare your speed each week to monitor progress. Plotting a graph of your maximum running speed will give you a visual reference.
• Changes in your maximum sprint speed will occur quite fast when you first start exercising, and then plateau as your fitness increases. You will reach a point where your speed is determined more by technique than by fitness level. From that point, research and advice on sprinting technique will be more beneficial than increased fitness. The degree to which you pursue this depends on whether sprinting is a goal or simply a running speed measuring tool.