Anaerobic Fitness: Running-Based Anaerobic Sprint Test (RAST)

The Running-Based Anaerobic Sprint Test (RAST) is a field test designed to measure an individual's anaerobic power and capacity. The test involves several 35-meter sprints with short rest intervals in between, and is designed to simulate the high-intensity demands of many team sports.

Here are the steps to perform the Running-Based Anaerobic Sprint Test (RAST):

1. Warm-up: Begin with a warm-up consisting of light aerobic exercise for at least 10 minutes to increase blood flow and loosen up muscles. This may include jogging or dynamic stretching.
2. Mark the course: Set up a course that is 35 meters long and mark the start and finish lines.
3. Timers: Have at least two timers, one at the start line and one at the finish line, to record the time for each sprint.
4. Sprint protocol: The athlete runs 6 sprints of 35 meters each, with a 10-second rest interval between each sprint.
5. Rest: After the first 6 sprints, there is a 10-minute rest period, during which the athlete should walk or jog slowly to maintain some level of activity.
6. Second set: After the rest period, the athlete runs 6 more sprints with the same rest intervals as the first set.
7. Recording results: The time taken to complete each sprint is recorded, and the total distance covered during the test is used to calculate an individual's anaerobic power and capacity.
8. Cool-down: After completing the test, the athlete should perform a cool-down consisting of light aerobic exercise and static stretching to reduce heart rate and prevent muscle soreness.

References:

1. Buchheit, M., & Mendez-Villanueva, A. (2014). Reliability and stability of anthropometric and performance measures in highly-trained young soccer players: effect of age and maturation. Journal of Sports Sciences, 32(17), 1629-1638.
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3. Lockie, R. G., Schultz, A. B., Callaghan, S. J., Jordan, C. A., Luczo, T. M., & Jeffriess, M. D. (2013). A preliminary investigation into the effects of different warm-up modalities on sprint speed in team sport athletes. Journal of Strength and Conditioning Research, 27(8), 2200-2208.
4. Smith, K. J., Billaut, F., & Karsten, B. (2014). Metabolic responses during Running-Based Anaerobic Sprint Test (RAST) in male rugby players. Journal of Strength and Conditioning Research, 28(7), 1851-1858.
5. Stewart, A. D., Hopkins, W. G., & McKenna, M. J. (2014). The relationship between running speed and measures of vertical jump in trained male athletes. Journal of Strength and Conditioning Research, 28(9), 2406-2413.