Athletic Evaluation: Testing Linear Speed

:bostonherald.com

2013/03/11

870

Part 3 of the athletic evaluation is testing linear speed. Again, if you watched the NFL combine last week you probably witnessed some amazing 40 yard dash times. A 306lb lineman ran a 4.65, and the fastest time recorded was a 4.27. Amazing if you ask me, but you should all understand the role that speed plays in sports.

Speed is relative to the sport you play. Speed is much more than just running fast or moving quickly. Speed involves acceleration, which can be from a dead stop or from a moving (running) position. To achieve maximum speed you must be able to accelerate or build your speed rapidly. Therefore, you must improve on your first step explosiveness and reaction time. When you can posses this type of speed you can make plays, make those plays look easy and effortless, and you will rise above the rest. So, what it will take for you to increase your speed? In order for you to achieve this you must learn to run with correct form, increase your stride length, and your stride frequency.

Linear speed tests are usually good predictors of speed, agility and quickness. The 40 yard dash is probably the most common test, or the one test most people are familiar with to assess speed. On Monday I was at the Boston Breakers (NWSL) 2013 Open Tryouts. Soccer, a completely different sport that utilizes different conditioning sysytems. The test we used to determine linear speed was the 30m (acceleration and top speed) dash with a 10m (explosiveness) split time.

30m Linear Speed Test

The test involves running a single maximum sprint over 30 meters, with the time recorded.

1. Start from a stationary position, with one foot in front of the other.

2. The front foot must be on or behind the starting line.

3. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed.

40yd Dash – Linear Speed Test

The test involves running a single maximum sprint over 40 yards, with the time recorded.

1. Start from a comfortable stationary 3-point stance position

2. The front foot must be on or behind the starting line.

3. This starting position should be held for 3 seconds prior to starting, you may lean across the starting line, and no rocking movements are allowed.

Take the test, set up some cones and have a friend time you. See how you compare to some of the best in the game.