Speed- Speed is the ability to move quickly across the ground. Its test is the 3ometre sprint. To perform this you will need to measure out a 10metre section, followed by a 30metre section preferably on flat ground. You use the first 10metres as a way to build your speed up so when you hit the 10metre mark you are into a 100% sprint. The time only starts when you cross the end of the 10metre section and ends when you cross the end of the 30metre section. The advantages of the 30metre sprint is that is quick to complete, however the disadvantages are that it cannot be done anywhere, you need a fair bit of aparatus to set the runway up and you also need someone else there to be able to complete it accurately. Alternative tests involves the same method just completed over different distances, for example 20 metres or 40 metres.
This is normative data for the 30metre sprint for both males and females. It shows what time you need to be beating to receive an excellent within this component of fitness. Use this to set goals and test yourself against these times.