The 7-by-30-meter sprint endurance test is designed to be used on the field with players wearing soccer boots. This test evaluates sprint endurance, which is crucial to most positions in soccer. The athlete must be able to recover between efforts, which mimics game situations. It consists of seven 30-meter sprints, run as fast as possible, with a 25-second recovery interval that involves jogging back to the starting point Ideally, the test should be timed with an electronic timing device, but a handheld stopwatch can give you a time that can be informative (it is usually 0.3 sec. slower than an electronic device).
Objective: Evaluate anaerobic power and endurance, sprint efficiency, and recovery ability.
Equipment: Stopwatch, six 12-inch (30 cm) cones or markers
Procedure: Warm up properly using an active stretching technique. The field surface should be level and free of obstructions. A wet surface can be hazardous to starting, as well as to slowing down when crossing the finish line. Begin the test 2 meters behind the designated starting line. The timer or start-timing beam begins as you cross the starting line. This ensures that you don't false start or trip the sensor too soon. On a "Go" command or whistle, sprint 30 meters past the finish line and slow down as soon as possible. Upon crossing the finish line, jog back to the starting line, with any remaining rest time (25 sec.) used to recover and reset at the start. The timer then gives a 5-second warning before the start of the next run.
Evaluation: We like to measure two factors using this test:
Be sure to finish through the 30-meter mark to ensure an accurate time and drop-off rate. Each 30-meter sprint should be close to the top speed you can run for that distance. A scorekeeper should be placed at the finish line to record your score. The timer should also be at the starting area to announce rest periods.
Objective: Evaluate anaerobic power and endurance, sprint efficiency, and recovery ability.
Equipment: Stopwatch, six 12-inch (30 cm) cones or markers
Procedure: Warm up properly using an active stretching technique. The field surface should be level and free of obstructions. A wet surface can be hazardous to starting, as well as to slowing down when crossing the finish line. Begin the test 2 meters behind the designated starting line. The timer or start-timing beam begins as you cross the starting line. This ensures that you don't false start or trip the sensor too soon. On a "Go" command or whistle, sprint 30 meters past the finish line and slow down as soon as possible. Upon crossing the finish line, jog back to the starting line, with any remaining rest time (25 sec.) used to recover and reset at the start. The timer then gives a 5-second warning before the start of the next run.
Evaluation: We like to measure two factors using this test:
- Fastest time. This is your straight-ahead speed (acceleration to top speed) as well as your fastest 10-meter acceleration, which is timed by a separate timer during the same run interval.
- Speed-velocity drop-off. This is the difference between your fastest sprint and your slowest sprint, which tests anaerobic endurance. A small difference in drop-off indicates a fit athlete. The following equation is used to calculate drop-off:
Be sure to finish through the 30-meter mark to ensure an accurate time and drop-off rate. Each 30-meter sprint should be close to the top speed you can run for that distance. A scorekeeper should be placed at the finish line to record your score. The timer should also be at the starting area to announce rest periods.
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