The flying 30-meter sprint test is a popular test used by everyone from beginners to world-class athletes to evaluate speed. While there is distance involved, the flying 30m sprint test is of overall sprinting speed and not distance.
There is little to no equipment needed to conduct the flying 30-meter sprint. All that is required is markers and a stopwatch. An assistant is optional, although an assistant will help to provide more accurate results.
If you want to perform the 30m sprint test yourself or conduct the test for someone who is training their maximum sprinting speed, this guide will explain what the flying sprint test is in detail, what you need to conduct the test, and how to do the test step-by-step.
What Is The Flying Sprint Test?
The flying sprint test is a physical test that is used to measure the maximum sprinting speed of an individual. There are sprint tests with various distances involved, but the most well-known sprint test is the flying 30-meter sprint.
As a flying sprint test, the athlete being tested gets a flying start before their speed is measured. This is typically done over a total distance of 60 meters. The flying start comprises the first 30 meters, before the athlete’s speed is measured over the remaining 30 meters.
The speed is measured by the amount of time it takes the athlete to traverse the final 30 meters in seconds. With these results, the athlete has a recorded time of their sprinting speed over 30 meters, which can then be used to track progress and improve.
The flying 30-meter sprinting test does not involve much equipment. All that is needed are cones, or some form of visible marker, to measure out the three distanced points of the test: the starting line (point A), the 30-meter mark (point B), and the final 60-meter mark (point C). This will require some form of measuring apparatus.
As a result, a stopwatch is also needed to measure the time taken to sprint between the midpoint and the finish line. The sprinter can do this themselves but it is more ideal to have an assistant oversee this.
In any case, the stopwatch should be activated at the 30-meter mark (point B) and stopped at the 60-meter mark (point C).
It is also important that the flying 30-meter sprint test should be conducted on a flat surface where the sprinter can run in a straight direction over 60 meters in total.
Factors To Consider
There are numerous factors to consider when conducting the flying 30-meter sprint test. These factors can affect the final results, so it is worth bearing these in mind and improving the test conditions where possible.
- evenness and slipperiness of the running surface (hard ground or grass)
- weather conditions (wind level, rain, heat, etc.)
- quality of the athlete’s warm-up before the test
- the athlete’s physical and emotional state
- the athlete’s quality of sleep the night before the test
- the athlete’s nutrition prior to the test (carbohydrate consumption, caffeine, etc.)
- whether an audience is present
- the athlete’s running shoes and attire
How To Do the Flying 30m Sprint Test
The first step in conducting the flying 30-meter sprint test is to measure out the three points: the starting line, the 30-meter mark, and the 60-meter mark (finish line). These distances should be accurate (measured accurately) and highly visible to achieve precise results.
The next step is to prepare the athlete with an appropriate warm up, involving stretching and light aerobic exercise.
When the athlete is ready, they can take the starting position at the starting line (point A). On cue or not, the athlete can begin sprinting the first flying 30 meters to build up speed and sprinting performance.
The stopwatch is activated when the athlete reaches the 30-meter mark (point B). At this point, the athlete should be sprinting at their maximum speed.
When the athlete reaches the 60-meter mark (point C, the finishing line), the stopwatch is stopped and the test is finished. The time taken to get from point B to point C is their 30-meter sprinting time.
30 Meter Sprint Test Results
With a numerical recording of the 30-meter sprinting time, we can now evaluate the results. The results are measured in seconds, which we can look at below to assess maximum speed performance from a scale of poor to excellent.
For male athletes: 3.3 poor, 3.1 below average, 2.9 average. 2.6 above average, below 2.6 excellent
For female athletes: 3.7 poor, 3.5 below average, 3.3 average, 3.0 above average, below 3.0 excellent
For male 16 to 19-year-olds: 4.6 poor, 4.9 below average, 4.7 average, 4.5 above average, below 4.5 excellent
For female 16 to 19-year-olds: 5.0 poor, 4.9 below average, 4.7 average, 4.5 above average, below 4.5 excellent
What Is Sprinting Good For?
In general, sprinting is good for improving cardiovascular endurance in an intensive capacity, including the improvement of heart and lung health. It can also improve stamina, endurance, speed, and plyometric power while increasing leg muscle mass and strength.
As a high-intensity exercise, sprinting is ideal for burning calories (and body fat) in a short period of time due to the fact that it elevates the heart rate higher and far quicker than jogging, walking, or any kind of medium or low-intensity exercise.
The flying 30-meter sprint test is a popular physical test for measuring overall sprinting speed. It is used by beginners and worth-class athletes as a means to evaluate running speed and track progress over time.
The test requires little to no equipment (markers, measuring equipment, a stopwatch, and visible markers) and can be performed in any open space that allows the athlete to run in a straight line for 60 meters.
There are some factors that can affect the results of the flying 30m sprint test. These include the running surface, weather conditions, prior sleep and nutrition, warm-up quality, and the athlete’s physical and emotional state.