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Flying 30 Meter Sprint

Sprint or speed tests can be performed over varying distances, depending on the factors being tested and the relevance to the sport. This is the description of the 30 meter sprint test with a flying start. This is different from the 30m sprint test, which is measured from the blocks or from a standing start. With a 30m running start, this test can measure maximum running speed. You can also perform this test as part of a 60m sprint test, using split times to measure the flying 30m time. This test is commonly used by track and field coaches as part of speed training.

test purpose: The aim of this test is to determine maximum running speed.

equipment required: measuring tape or marked track, stopwatch or timing gates, cone markers, flat and clear surface of at least 80 meters.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up, including some practice starts and accelerations. See more details of pre-test procedures.

flying 30m sprint test

procedure: Set up cones at 0, 30m and 60m along a straight line, and timing gates if available at 30m and 60m. The test involves a 30m acceleration area to enable the runner to get up to their maximum speed, then maximal sprinting over 30 meters. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encourage them to continue running with maximum effort past the finish line.

results: Two trials are allowed, and the best time is recorded to the nearest two decimal places. The timing starts from when the athlete's torso passes through the first timing gate, or by stopwatch when they pass the 30m cone, and finishes at the 60m cone marker. The flying 30m time can be used to predict 100m sprint times.

variations: the approach area may need to be adjusted for the fitness level of the athletes - some slower athletes may only require 20 or 25 meters as the acceleration phase, while top-class sprinters may need extra distance.

target population: sprinters, team sport athletes and any other sport in which running speed is important.

reliability: Reliability is greatly improved if timing gates are used. Also weather conditions and the 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.

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