20m Sprint Test
Use this article to get your knowledge up to speed surrounding the 20m Sprint Test.
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By Owen Walker
28 Jan 2016 | 5 min read
Contents of Article
Though the 20m sprint test is commonly used to measure acceleration in both track and team sport athletes, there is currently uncertainties to what this test actually measures. As track athletes continue to accelerate beyond 50m, then it can be suggested with a level of confidence that the 20m sprint test does measure acceleration in these athletes. However, the same may or may not apply for team sports athletes.
Both handheld stopwatches and electronic timing gates have been proven to be reliable assessment devices. As the distance from the start-line, starting position, and the height of the timing gates have all been shown to affect the test results, it is advised that these are all mandated and kept consistent to avoid testing error. In summary, the 20m sprint test has been shown to be a reliable predictor of linear speed, but its validity is determined by the knowledge of the test administrator.
Keywords: sprint, speed, linear, acceleration, sports science
Speed tests are typically used solely to measure an athlete’s linear speed capabilities. Track sprinters have been shown to accelerate continuously through at least 50m during a 100m sprint event (1, 2, 3). On the other hand, the average sprint distance in team sport athletes has been reported to be between 15-21m (4, 5, 6) and rarely last more than 3-seconds (7, 8, 9). As a result, because team sport athletes perform shorter distance sprints compared to track athletes, it has been suggested that they may achieve maximum speeds within far shorter distances – perhaps as short as ≤21m.
However, though little research has been conducted on this topic, the current evidence has demonstrated that team sport athletes and physical education students achieved maximum speeds around 40m when performed from a static standing start (10, 11) and 29m from a flying-start (10). Thus it can be speculated that the 20m sprint does measure acceleration in team sport athlete. Nonetheless, this difference means there are implications with regards to what the 20m sprint test measures depending on the athlete being tested. For example, the 20m sprint test may only measure acceleration in track athletes, whereas it might display maximum speed in some team sport athletes – especially when performed from a rolling- or flying-start. The test administrators must, therefore, consider their athletes before interpreting the results.
Before the introduction of timing gates, speed tests were typically officiated using stopwatches, though stopwatches are still useful and can be used as a reliable measure, the use of timing gates is highly recommended and essential when a high degree of precision is required (12, 13).
As the average sprint distance in team sport athletes (e.g. football and rugby) appears to be between 15-21m (4, 5, 6), then conducting the 20m sprint test may be a useful tool to determine the performance in such athletes. As track athletes have been shown to still be accelerating through distances on approximately 50m (1, 2, 3), then the 20m sprint test may be a useful marker purely of their ability to accelerate.
It is important to understand that whenever fitness testing is performed, it must be done so in a consistent environment (e.g. facility) so that it is protected from varying weather types, and with a dependable surface that is not affected by wet or slippery conditions. If the environment is not consistent, the reliability of repeated tests at later dates can be substantially hindered and result in worthless data.
Required Equipment
Before the start of the test, it is important to ensure you have the following items:
Test Configuration
Figure 1 displays the test configuration for the 20m sprint test. This setup must be adhered to if accurate and reliable data is desired.
Important information for using timing gates
The distance between the start-line and the first timing gate (cones A – Figure 1) has been shown to affect short-distance sprint times (14). Put simply, the greater the distance, the faster the sprint time as it allows the athlete to generate more speed before crossing the first timing gate. As the 10m sprint is a measure of acceleration, it is recommended that the start-line is position 0.3m behind the first timing gate in accordance with Altmann and colleagues (14).
The height of the timing gates has also been proven to significantly affect the performance results (15). When testing, it is therefore imperative that a standardised, consistent protocol is used to reduce variances within the data. For example, it may be suggested that the gates are always set at a consistent height of 1-metre.
Test Procedure
Warm-up
Starting the test
After the test
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If three sprints were completed, all the scores are normally then generated into a mean score which provides an overall 20m sprint time. This is done by using the following equation.
When conducting the test there are several factors that need to be taken into consideration before you begin – some being:
Research has shown that the 20m sprint test is a valid and reliable test when conducted with electronic timing gates. The publication also determined that high levels of reliability can be achieved without the need for familiarization sessions (18).
Though the test has been deemed valid and reliable, it is important to understand what it is actually valid for. For instance, the 20m sprint may be valid for measuring acceleration in track athletes, but it may measure maximum speed in team sport athletes. Therefore, the test may be a valid test for one, but not the other. It is therefore vital that the strength and conditioning coach or sport scientist truly understands what aspect of performance they wish to measure (i.e. acceleration or maximum speed). Nonetheless, as long as this principle is well-understood, then the 20m sprint test can both valid and reliable.
Some coaches believe that reading one article will make them an expert on Performance Testing. Here’s why they’re wrong…
Performance Testing entails many, many topics. By choosing to simply read up on The 20m Spring Test and ignore the sea of other crucial Performance Testing topics, you run the risk of being detrimental to your athlete’s success and not realising your full potential.
To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this article on The 5m Sprint Test.
Disclaimer
All sports science and test information provided in this article is for informational and educational purposes only. We do not accept any responsibility for the administration or provision of any testing conducted, whether that results in any positive or negative consequences. As an example, we do not take any responsibility for any injury or illness caused during any test administration. All information is provided on an as-is basis.
Reference List (click here to open)
Owen Walker MSc CSCS
Founder and Director of Science for Sport
Owen is the founder and director of Science for Sport. He was formerly the Head of Academy Sports Science and Strength & Conditioning at Cardiff City Football Club, and an interim Sports Scientist for the Welsh FA. He also has a master’s degree in strength and conditioning and is a NSCA certified strength and conditioning coach.
Learn how to effectively carry out tests on your athletes without spending a penny. You’ll master performance testing, field tests, gym tests and more for free.