Fitness Testing
Fitness Testing > Tests > Speed & Power > Sprint or Speed > 20 Meters
20 Meter Dash
Sprint or speed tests can be performed over varying distances, depending on the factors being tested and the relevance to the sport. The 20 Meter Dash is part of the SPARQ rating system for basketball, and their protocol is listed here.
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purpose: The aim of this test is to determine acceleration, and also a reliable indicator of speed, agility and quickness.
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equipment required: measuring tape or marked track, stopwatch or timing gates, cone markers, flat and clear surface of at least 40 meters.
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description / procedure: The test involves running a single maximum sprint over 20 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 to maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue running hard past the finish line.
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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.
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target population: basketball other sports in which speed over a similar distance is important.
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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.
Related Pages
- general information about Sprint or Speed Testing
- videos of the 40 yard dash
- the SPARQ rating system for basketball
- about the SPARQ rating system
- other anaerobic tests and about anaerobic testing
- All about timing gates
- Sprint Test Results
- World Records for Speed tests
