Speed Testing: 10m Sprint

A player may accelerate well over the first few steps but fade across a longer short sprint. The 20 m Sprint Test gives professionals a practical way to assess acceleration and early speed over a distance that is relevant for many field and court sports.

The MAT article describes the 20 m Sprint Test as similar to the 10 m Sprint Test but over a longer distance, measuring the time taken to complete 20 metres.

Quick Summary

Test name: 20 m Sprint Test
Also known as: 20-metre sprint, 20 m speed test
Purpose: Assess acceleration and short-distance sprint speed
What it assesses: Sprint time over 20 m
Equipment: 20 m measured track, cones, stopwatch or timing gates
Key finding: Time to complete 20 m
Best used with: 10 m Sprint, Sprint Test, agility tests, jump tests and strength testing
Key limitation: Influenced by timing method, start position, surface and fatigue

What Is the 20 m Sprint Test?

The 20 m Sprint Test is a linear sprint assessment where the client sprints from a standing start to a finish line 20 m away. Time is recorded manually or electronically. The MAT article states that the result can be recorded by stopwatch or timing gates.

Why It Is Used

It is used to assess sprint performance over a short but meaningful distance. Compared with 10 m, the 20 m test captures both initial acceleration and continued acceleration over a longer distance.

What It Measures

The test measures time to cover 20 m. It reflects acceleration, sprint mechanics, lower-limb power, coordination and maximal effort.

It does not directly measure maximal velocity for many athletes, repeated sprint ability, agility or endurance.

Who It Is Useful For

It is useful for field sport athletes, court sport athletes, sprinters, youth athletes, tactical groups and later-stage rehabilitation clients who are prepared for maximal sprinting.

Equipment Required

Flat, non-slip 20 m surface
Measuring tape
Start and finish cones or lines
Timing gates or stopwatch
Optional split timing at 10 m
Measurz or MAT

Step-by-Step Protocol

Mark the start and finish lines 20 m apart.

Check that the surface is flat, safe and consistent.

Ask the client to complete a progressive warm-up with dynamic mobility, running drills and submaximal sprints.

Position the client behind the start line. The MAT article describes toes touching the line with feet shoulder-width apart.

Instruct the client to sprint maximally through the finish line.

Start timing when the client moves or use timing gates according to the setup.

Record the 20 m time.

Allow several minutes of rest.

Repeat three to five times and record the best or average result consistently.

Scoring and Interpretation

The score is time in seconds. A lower time indicates faster sprint performance over 20 m.

If 10 m split timing is available, compare 0–10 m and 10–20 m segments to better understand whether performance is limited by the start, acceleration or maintenance of speed.

Normative Data or Reference Values

The MAT article includes broad time ranges for elite, trained and average groups, but these should be used cautiously because timing method and protocol strongly influence sprint times.

Use sport-, age-, sex- and protocol-specific reference values only when available.

Reliability and Validity

The 20 m Sprint Test can be reliable when timing gates, start position, surface, footwear, warm-up and rest are standardised. Sprint testing literature commonly highlights timing method and setup as important factors when interpreting short sprint performance.

Sensitivity and Specificity

Sensitivity and specificity are not applicable. This is a speed performance test, not a diagnostic test.

Common Errors and Testing Limitations

Common errors include inaccurate distance, inconsistent start position, manual timing variability, early deceleration before the finish line, inadequate rest and comparing results across different surfaces.

Performance may also be affected by fatigue, soreness, weather, footwear and motivation.

Practical Applications

Use the 20 m Sprint Test to monitor speed development, evaluate return-to-sprint progress, assess training response and compare sprint performance alongside strength, jump and agility data.

How to Record This in Measurz

Record distance, time, timing method, split times if used, start position, surface, footwear, trial number, best or average score, pain, fatigue, weather and sprint technique notes.

Related Tests or Internal Linking Suggestions

10 m Sprint Test
Sprint Test
505 Agility Test
Illinois Agility Test
Countermovement Jump
Lower-limb strength testing
Fatigue
Training Load

FAQs

What does the 20 m Sprint Test measure?

It measures short-distance linear speed and acceleration over 20 metres.

Is 20 m better than 10 m?

Neither is better. The 10 m test is more acceleration-focused, while the 20 m test captures acceleration over a slightly longer distance.

Should I record 10 m splits?

Yes, if available. Splits can help identify whether the client is improving early acceleration or later acceleration.

Is the test diagnostic?

No. It is a performance test and should be interpreted with other findings.

Key Takeaways

The 20 m Sprint Test measures short-distance sprint speed.
Timing gates improve precision.
Record setup and conditions carefully.
Use repeated testing under the same conditions for meaningful interpretation.

References

Balsalobre-Fernández, C., Tejero-González, C. M., & del Campo-Vecino, J. (2015). The validity and reliability of a global positioning satellite system device to assess speed and repeated sprint ability in athletes. Journal of Sports Sciences, 33(15), 1597–1603.

Buchheit, M., Samozino, P., Glynn, J. A., Michael, B. S., Al Haddad, H., Mendez-Villanueva, A., & Morin, J. B. (2015). Mechanical determinants of acceleration and maximal sprinting speed in highly trained young soccer players. Journal of Sports Sciences, 33(14), 1487–1495.

Haugen, T. A., Tønnessen, E., & Seiler, S. (2014). Speed and countermovement-jump characteristics of elite female soccer players, 1995–2010. International Journal of Sports Physiology and Performance, 9(2), 340–349.A player may accelerate well over the first few steps but fade across a longer short sprint. The 20 m Sprint Test gives professionals a practical way to assess acceleration and early speed over a distance that is relevant for many field and court sports.

The MAT article describes the 20 m Sprint Test as similar to the 10 m Sprint Test but over a longer distance, measuring the time taken to complete 20 metres.