Speed Testing: Sprint Test

A client says they feel faster, but “faster” can mean different things.

They may be quicker over the first step, sharper across 10 yards, faster in a 40-yard dash, or better at maintaining speed across 40 metres.

Choosing the correct sprint distance matters because each test answers a different performance question.

Quick Summary

• Test names: 5 Yard Sprint Test, 10 Yard Sprint Test, 40 Yard Sprint Test, 40 Metre Sprint Test
• Also known as: 5 yd sprint, 10 yd sprint, 40-yard dash, 40 m sprint, linear speed test
• Purpose: Assess sprint speed over a selected distance
• What it assesses: First-step speed, early acceleration, speed transition and short-distance sprint performance
• Equipment required: Flat sprint lane, measuring tape, cones or markers, stopwatch or timing gates
• Key finding: Sprint time in seconds
• Best used with: 10 m Sprint Test, 20 m Sprint Test, jump testing, lower-limb strength testing and agility testing
• Key limitation: Results are highly affected by distance accuracy, timing method, start position, surface, footwear and fatigue

What Are Sprint Distance Tests?

Sprint distance tests are timed linear running assessments.

The client starts behind a line and sprints maximally through a finish line at a fixed distance.

The distances covered here are:

• 5 yards: approximately 4.57 metres
• 10 yards: approximately 9.14 metres
• 40 yards: approximately 36.58 metres
• 40 metres: exactly 40 metres

Because 40 yards and 40 metres are different distances, they should not be compared as the same test.

Why They Are Used

Sprint distance tests are used to monitor speed qualities that matter in sport and performance settings.

They can help professionals:

• Track acceleration progress
• Monitor speed development
• Support return-to-sprint progressions
• Compare training blocks
• Identify whether the client needs more start, acceleration or speed work
• Link sprint performance with jump, strength and agility results

Each distance gives slightly different information.

Choosing the Right Sprint Distance

5 Yard Sprint Test

The 5 Yard Sprint Test is best for assessing first-step speed and explosive initial acceleration.

Because the distance is very short, timing precision is critical. Timing gates are strongly preferred.

Best for:

• First-step quickness
• Short burst acceleration
• Early acceleration tracking
• Court and field sport starts

10 Yard Sprint Test

The 10 Yard Sprint Test assesses early acceleration over a slightly longer distance.

It is useful when the professional wants more information than a first-step test but still wants an acceleration-focused result.

Best for:

• Early acceleration
• Field and court sport starts
• Youth speed testing
• Speed development tracking

40 Yard Sprint Test

The 40 Yard Sprint Test, often called the 40-yard dash, measures acceleration and short sprint speed over 40 yards.

It is widely recognised in American football and combine-style testing.

Best for:

• 40-yard dash performance
• Acceleration and speed transition
• American football-style testing
• Sport profiling

40 Metre Sprint Test

The 40 Metre Sprint Test is a metric-distance sprint assessment.

It is slightly longer than the 40 Yard Sprint Test and may provide more information about continued acceleration and speed transition.

Best for:

• Metric speed testing
• Field sport speed
• Sprint progression
• Performance monitoring

What These Tests Measure

Sprint distance tests measure the time taken to cover a fixed distance.

Depending on the distance, they may reflect:

• Start mechanics
• First-step explosiveness
• Early acceleration
• Acceleration maintenance
• Speed transition
• Lower-limb power
• Sprint coordination
• Maximal sprint intent

They do not directly measure:

• Agility
• Reactive decision-making
• Aerobic fitness
• Repeated sprint ability
• Injury risk
• Return-to-sport readiness by themselves

Who They Are Useful For

These tests may be useful for:

• Field sport athletes
• Court sport athletes
• Sprinters
• Tactical populations
• Youth athletes
• Clients progressing back to sprint exposure
• Sports such as football, rugby, soccer, basketball, netball, tennis, baseball, softball, lacrosse and athletics

They are most appropriate when the client is ready for maximal sprinting.

Equipment Required

You will need:

• Flat, non-slip sprint surface
• Measuring tape or pre-marked distance
• Start and finish cones or lines
• Timing gates, stopwatch or timing app
• Adequate run-off space
• Measurz or MAT recording system

Optional:

• Split timing
• Video recording
• Weather notes for outdoor testing

Step-by-Step Protocol

Select the sprint distance based on the testing goal.

Measure and mark the exact distance. Do not mix yard and metre results in the same comparison.

Use a flat, safe and consistent surface.

Complete a progressive warm-up with:

• Light jogging
• Dynamic mobility
• Sprint drills
• Progressive accelerations
• Two or three submaximal build-up sprints

Use the same start position each time.

Common options include:

• Two-point standing start
• Three-point start
• Sport-specific start

Give clear instructions:

“Sprint as fast as possible through the finish line. Do not slow down at the line.”

Use timing gates where possible. If using a stopwatch, keep the same timer and timing rule across sessions.

Allow enough rest between trials. Shorter acceleration tests may need 1–3 minutes, while 40 yard or 40 metre tests may need several minutes.

Complete 3–5 trials and record either best result or average result consistently.

Scoring and Interpretation

The score is sprint time in seconds.

A lower time indicates faster performance over the chosen distance.

Interpretation depends on the distance:

• 5 yards: first-step speed and explosive start
• 10 yards: early acceleration
• 40 yards: acceleration, transition and 40-yard dash performance
• 40 metres: acceleration, transition and short-distance speed over metric distance

Small changes can matter, but only when setup is consistent.

Manual timing can introduce error, especially over very short distances. Hand timing has been shown to produce faster 40-yard sprint times than electronic timing in college football players, so timing method should always be recorded. ()

Normative Data, Benchmarks or Reference Values

There are no universal sprint norms that apply across all clients.

Sprint times vary by:

• Age
• Sex
• Sport
• Playing level
• Start position
• Timing method
• Surface
• Footwear
• Wind or weather
• Familiarisation

Published values should be treated as benchmarks, not universal norms.

For youth athletes, recent research on the 10-yard sprint reported reliable test-retest performance using dual-beam timing gates. The study found ICC values of 0.80 for males and 0.76 for females, with minimal detectable change values of 0.25 seconds for males and 0.27 seconds for females. This supports the use of 10-yard sprint testing for tracking youth acceleration, but the values apply to the tested youth population and protocol. ()

For the 40-yard dash, college football research shows that hand timing may produce results around 0.22–0.26 seconds faster than electronic timing. This is important when comparing 40-yard times across systems or published benchmarks. ()

For 40 m sprint testing, split times from timing-gate research show that 40 m performance can vary depending on sprint initiation strategy and gate setup, reinforcing the importance of using the same start and timing setup each session. ()

For most Measurz use, compare results against:

• The client’s own baseline
• Previous best time
• Average across sessions
• Similar athletes in the same sport
• Internal team or organisation benchmarks
• Related 10 m, 20 m, jump, strength and agility results

Reliability and Validity

Sprint testing can be reliable when the protocol is standardised.

Reliability improves when professionals control:

• Distance measurement
• Start position
• Timing method
• Gate setup
• Warm-up
• Footwear
• Surface
• Rest period
• Trial number
• Scoring method

Timing gates are preferred, especially for 5 yard and 10 yard sprints, because small timing errors can strongly affect short-distance results.

Stopwatch timing can still be useful in practical settings, but it should not be compared directly with electronically timed results.

Sensitivity and Specificity

Sensitivity and specificity are not applicable.

These are performance tests, not diagnostic tests.

They can help measure sprint speed and monitor progress, but they do not diagnose injury risk or confirm readiness on their own.

Common Errors and Testing Limitations

Common errors include:

• Measuring the distance inaccurately
• Mixing yard and metre results
• Changing the start position
• Using different timing methods
• Stopping before the finish line
• Not allowing enough rest
• Changing surface or footwear
• Comparing hand-timed and electronic-timed results
• Comparing results to benchmarks from a different population

Key limitations include:

• Results are highly protocol-dependent
• Short distances are very sensitive to timing error
• Sprint performance is affected by fatigue, soreness and motivation
• Weather and wind can affect outdoor testing
• The test does not assess agility or reactive speed
• Sprint scores should be interpreted with other performance data

Practical Applications

Use sprint distance tests to:

• Track acceleration progress
• Monitor speed development
• Compare training blocks
• Support return-to-sprint progression
• Identify whether the client needs more start, acceleration or speed work
• Compare sprint performance with jump, strength and agility results
• Guide programming decisions

How to Record This in Measurz

Record the exact test distance and unit.

For example:

• 5 yards
• 10 yards
• 40 yards
• 40 metres

Also record:

• Sprint time
• Timing method
• Start position
• Surface
• Footwear
• Trial number
• Best or average result
• Split times if available
• Pain score
• Fatigue score
• Confidence
• Weather or wind
• Sprint technique notes
• Invalid trial notes

This makes retesting more accurate and prevents incorrect comparisons.

Related Tests or Internal Linking Suggestions

Useful related assessments include:

• 10 m Sprint Test
• 20 m Sprint Test
• 505 Agility Test
• Agility T-Test
• Illinois Agility Test
• Countermovement Jump
• Isometric Mid-Thigh Pull
• Lower-limb strength testing
• Fatigue monitoring
• Training load monitoring

FAQs

Are 40 yards and 40 metres the same test?

No.

Forty yards is approximately 36.58 metres, while 40 metres is longer. Record and compare them separately.

Which sprint distance should I choose?

Use 5 yards for first-step speed, 10 yards for early acceleration, 40 yards for 40-yard dash style testing, and 40 metres for metric sprint speed testing.

Should timing gates be used?

Yes, where available.

Timing gates are especially important for short tests like 5 yards and 10 yards because small timing errors can strongly affect the result.

Can sprint tests diagnose injury risk?

No.

Sprint tests provide performance information, but they do not diagnose injury risk or confirm readiness on their own.

Key Takeaways

• Sprint distance matters.
• Yard and metre tests should be recorded separately.
• Timing method, start position and surface must be standardised.
• Timing gates are preferred for short sprint testing.
• Measurz should record distance, unit, timing method, start position and testing context.

References

Mann, J. B., Ivey, P. A., Brechue, W. F., & Mayhew, J. L. (2015). Validity and reliability of hand and electronic timing for 40-yard sprint in college football players. Journal of Strength and Conditioning Research, 29(6), 1509–1514. https://doi.org/10.1519/JSC.0000000000000941

Wannouch, Y. J., Leahey, S. R., Whitworth-Turner, C. M., Oliver, J. L., Chua, K. Y. H., Laffer, J. C., & Leicht, A. S. (2024). A comprehensive analysis of 10-yard sprint reliability in male and female youth athletes. Journal of Strength and Conditioning Research, 38(9), e477–e488. https://doi.org/10.1519/JSC.0000000000004828