All Sprint or running speed fitness tests require maximal effort with rapid limb movements. Therefore it is important to be well warmed up to perform well and also to avoid injury. Here is an sample warm up procedure that you can follow prior to any sprint fitness test.
Example Warm Up
- Jog 1-2 km
- Stretches (lunges, quad stretch, calf stretch, side bend)
- Run throughs over 30-40 meters at gradually increasing speeds.
- Accelerations over 10-20 meters, including practicing taking off at maximum effort.
Feel free to modify this procedure as you see fit. Depending on the environmental conditions, you may wish to extend of reduce the amount of warm up. In warm conditions, the participants may already be somewhat 'warmed-up', but should still do the stretches and run throughs. In cold conditions they will obviously need an extended warm up.
You can modify the distance of the run throughs and accelerations to match the distance over which speed will be tested. You may also need to modify the warm up depending on what facilities and the amount of time you have available.
- Warm-up for Sprinters
- Guide to Warming Up for Fitness Testing
- Guide to Conducting Fitness Tests
- Warming Up for Fitness Training
- Warming up for sports, including soccer warmups