30 meter dash
- Purpose: The aim of this test is to determine your acceleration and speed.
- equipment required: measuring tape or marked track, stop watch or timeing, cone markers, flat and clear surface of at least 50 meters.
- procedure: The test involves running a single maximum sprint over 30 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue running hard through the finish line.
- results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered.
- target population: soccer other sports in which speed over a similar distance is important.
- Reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and running surface can affect the results, and these conditions should be recorded with the results. If possible, set up the track with a crosswind to minimize the effect of wind.
- Advantages: one advantage to using this test is that you do not have to be highly trained in order to carry out this test. Another advantage to using this test is that it is accurate when you are using speed gates.
- Disadvantages: one disadvantage to using this test is that if you don't have access
http://www.topendsports.com/fitness/speed.htm