General

The 10 x 5-Meter sprint test is a good test to measure speed. There is also a lot of turning, so the test also gives a good indication of your agility.

Content

The test consists of the following components:

  • Extensive warming up
  • Measuring time

Procedure

First do a good warming up of ten minutes during which you go through a couple of bursts of speed. This way your muscles get used to this. Start behind the starting line and wait for the start signal. Sprint back and forth as fast as possible five times.

Steps

  1. Set up a five-meter track;
  2. Do a good warming up;
  3. Start behind the line in a standard starting position;
  4. Every time the line is not completely crossed, 0.1 sec is added to the final time;
  5. Sprint back and forth five times on the five-meter track.

Results

Boys

Excellent Above average Average Below average Poor
12 year <18,6 18,7 – 19,3 19,4 – 19,9 20,0 – 20,7 >20,8
13 year <18,5 18,6 – 19,2 19,3 – 19,8 19,9 – 20,6 >20,7
14 year <18,1 18,2 – 18,9 19,0 – 19,5 19,6 – 20,3 >20,4
15 year <17,6 17,7 – 18,1 18,2 – 18,9 19,0 – 19,8 >19,9
16 year <17,4 17,4 – 18,0 18,1 – 18,5 18,6 – 19,3 >19,4

Girls

Excellent Above average Average Below average Poor
12 year <19,4 19,5 – 20,0 20,1 – 20,7 20,8 – 21,6 >21,7
13 year <19,3 19,4 – 20,2 20,3 – 20,8 20,9 – 21,7 >21,8
14 year <19,2 19,2 – 19,9 20,0 – 20,6 20,7 – 21,6 >21,7
15 year <19,1 19,3 – 19,8 19,9 – 20,6 20,7 – 21,2 >21,3
16 year <19,0 19,1 – 19,4 19,5 – 20,2 20,3 – 21,0 >21,1

Required equipment

For this test you need the following:

  • Two cones
  • Measuring tape
  • Stopwatch or timing gates

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