Free Sprint Test-Day Guide

A free, printable guide to testing sprint speed so the numbers mean something.

Most speed tests cannot be compared with each other, because something changed between them: the surface, the boots, the timer, the start position, or how tired the player was. This 10-page guide shows how to run a test day so that two tests, weeks apart, can be compared fairly.

Inside:

- The three tests: 10 m, 30 m and flying 10 m

- How to set up the track, with a start rule you can repeat

- How to choose a timing method: timing gates, phone video or stopwatch

- A test-day checklist

- A blank test sheet

- A squad sheet for coaches and club staff

Who it is for: players aged 16 and over (with someone to help), parents of younger players, and coaches or club staff running a squad test day. Under 16, testing is optional and should be supervised.

General fitness information, not medical advice. Results vary between athletes and between days, and no result is guaranteed. Test only when healthy, on a safe surface, with someone watching. If you have any health concern, speak to a doctor first.

Free to share with your own squad or family. Please do not sell or edit it.

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