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Warm Up for Speed Testing

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


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.

stretching woman athlete performing a warmup stretch

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.

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Testing Extra

We have over 400 fitness tests listed, so it's not easy to choose the best one to use. You should consider the validity, reliability, costs and ease of use for each test. Use our testing guide to conducting, recording, and interpreting fitness tests. Any questions, please ask or search for your answer.

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