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Sprint Speed Tests (40-Yard Dash & Splits)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
speedsprint40-yard-dashaccelerationtesttiming-gates

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In one line

Time a maximal linear sprint over a set distance (classically 40 yards, with 10/20-yard splits) to assess acceleration and top speed.

Detail

Linear sprint tests measure acceleration and maximum velocity. The 40-yard dash (36.6 m) is the best-known (NFL combine); other common distances are 10, 20, 30, 40 m / 60 yd. Split times (e.g., 0–10 yd for acceleration; flying 20 for top speed) separate the qualities (acceleration-vs-max-velocity).

Protocol: thorough warm-up; start from a standardized stance (two- or three-point, no rocking/false start). Time with electronic timing gates for accuracy (hand timing reads ~0.2–0.3 s faster and is less reliable). Use a static start (first movement triggers the timer) or a flying start per protocol. Best of 2–3 trials with full recovery (~2–3 min) so fatigue doesn't confound speed. Surface, footwear, start type, and timing method must be identical across re-tests.

Notes: report splits, not just total time, to separate acceleration from top-end speed. Compare to position/sport norms or the athlete's baseline.

Key facts

  • Times maximal linear sprint; classic 40 yd (36.6 m) with 10/20-yd splits; also 10–40 m.
  • Splits separate acceleration (early) from max velocity (late/flying).
  • Use electronic gates (hand timing ~0.2–0.3 s fast); full recovery (~2–3 min) between trials.
  • Standardize start type, surface, footwear, timing for valid re-tests.

Connections

  • agility-tests — change-of-direction companion.
  • vertical-jump-test / broad-jump-test — power companions.
  • acceleration-vs-max-velocity — the qualities splits separate.
  • sprint-mechanics / speed-programming — training side.
SourceCurrent guideline bodies
NSCA's Essentials of Strength Training and Conditioning (4th ed.); standard combine sprint-testing protocols.
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Atlas Connections

Agility Tests (5-10-5 Pro Agility & T-Test)
Timed change-of-direction courses — the lateral 5-10-5 and the multidirectional T-test — that measure planned change-of-direction speed (not reactive agility).
Standing Broad (Long) Jump Test
Jump forward as far as possible from a standstill with a two-foot takeoff and landing; the distance indexes horizontal lower-body explosive power.
Vertical Jump Test
Measure how high you can jump from a standstill; jump height (and equations from it) estimate lower-body explosive power.
Acceleration vs Max-Velocity TrainingClosely related
Acceleration training develops the leaning, horizontal-force "drive" phase; max-velocity training develops the upright, reactive top-speed phase — they need different drills, distances, and cues.
Programming for Speed (Distances, Recovery & Placement)Closely related
Sprint training is maximal-quality work — short, fully-recovered runs done fresh after warm-up, with distance chosen for acceleration vs max velocity.
Sprint MechanicsClosely related
Sprinting has two distinct phases — acceleration (driving from low and leaning) and maximum velocity (tall, cyclical, reactive) — each with its own posture and force-application pattern.