Shuttle Fitness
Badminton Optimal Training
Speed is be able to move quickly across the ground.
30m sprint test
30m sprint test is test that tests the indavidual's speed by sprinting for 30m using full effort.
Equipment needed:
30m ruler
Timer
Flat land
Recording sheet
A person to time you
Step by step guide:
1. Set up a 30 meter ruler in a striaght line
2. Get timer ready
3. Sprint (Start timer at the same time)
4. Put result on recording sheet
5. Retest (3 times to ensure result is accurate)
6. Remember to rest between test
Below is how 30 meter sprint tests look like
Speed
Advantages:
1. Cheap as all you need is 30 meters of space and a timer
2. Easy to set up because all you need to set up is a ruler and a timer
3. Do not waste time because it is easy to set up and participants just have to sprint for 5-8 seconds
4. Easy to understand because all you do is to sprint for 30 meterers
5. The test runs quickly because people just sprint for 5-8 seconds
Disadvantages:
1. Require flat ground it is harder to find a safe flat ground especially in Hong Kong.
2. Injury will occur easier because it is a power exercise and hamstring injuries might occur
3. Requires warm up (prevent injury)
4. Requires someone to time (make sure result is accurate)
5. Requires a bigger surface area