It is important to remember that improvement of
running speed is a complex process which is controlled by the brain and nervous
system. In order for a runner to move quickly, the leg muscles of course have
to contract more quickly, but the brain and nervous systems also have to learn
to control these faster movements efficiently. If you maintain some form of
speed training throughout the year, your muscles and nervous system do not
loose the feel of moving fast and the brain will not have to re-learn the
proper control patterns at a later date.
Power is a measure of force being applied at
speed and therefore is a fitting commodity in the majority of sports requiring
fast dynamic movements such as sprinting, jumping, throwing, weightlifting and
most field sports.
The following are examples of speed and power
tests:
The
objective of this test is to monitor the development of the athlete’s speed.
Required resources
To undertake this test you will require:
Track
Marker cones
Stop watch
Assistant.
How to conduct the test
The test is conducted as follows:
A 40m straight section on the track is marked with cones.
The athlete performs six 40m sprints with 30 seconds recovery
between each sprint.
The assistant records the time for each of the 40m sprints.
Analysis
The quickest sprint time is multiplied by 6 to
give an optimal sprint time.
The difference between the total and optimal
times indicates the level of fatique experienced in the performer.
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
Performance
assessment
A difference between the total and optimal
times of less than 0.8s would be regarded as excellent for a senior player.
Target
group
This test is suitable for active athletes but
not for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
There are no published tables to relate results
to potential performance in competition.
The
objective of the sprint speed test is to assess maximum running speed. It
involves running a single maximum sprint over a set distance.
Required resources
To undertake this test you will require:
Measuring tape or marked track
Stop watch or timing gates
Markers
Assistant.
How to conduct the test
The athlete undertakes a warm up.
A cone/marker is placed at 35m from the start line.
The athlete sprints the 35m from a sprint start.
The assistance records the time the athlete takes to complete the
35m.
The best of 3 x 35m sprints is recorded.
Analysis
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
The following table is for adults:
Rating
Male
Female
Excellent
< 4.80
< 5.30
Good
4.80 – 5.09
5.30 – 5.59
Average
5.10 – 5.29
5.60 – 5.89
Fair
5.30 – 5.60
5.90 – 6.20
Poor
> 5.60
< 6.20
Target
group
This test is suitable for sprinters but not for
individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
There are no published tables to relate results
to potential performance in competition.
The Wingate anaerobic 30 cycle test(WANT) was
developed during the 1970s at the Wingate Institute in Israel. The
WANT has been the most popular anaerobic test to date but as a cycle ergometer
test it is more specific to cycle based sports. The most commonly used test
length has been thirty seconds. This is a time of period for maximal efforts
where the major fuel source is anaerobic.
The
test is used to determine peak anaerobic power and anaerobic capacity.
Anaerobic power is the ability to produce energy by the ATP-PC energy pathway.
Anaerobic capacity is the combined ability of both anaerobic pathways to
produce energy and so is shown as the average power output during the test.
How to conduct the test
The testing device is a mechanically-braked
bicycle ergometer. After a 10 minute warm up the athlete begins pedaling as
fast as possible without any resistance. Within 3 seconds, a fixed resistance
is applied to the flywheel and the athlete continues to pedal “all out” for 30
seconds. An electrical or mechanical counter continuously records flywheel
revolutions in 5 second intervals.
Resistance
Flywheel resistanc equals 0.075kg per kg body
mass. For a 70kg person, the flywhell resistance would equal 5.25kg(70kg x
0.075). Resistance often increases to 1.0kg x body mass or higher(up to 1.3kg)
when testing power and sprint athletes.
Analysis
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
Calculations
Peak
Power Output(PP)
The highest power output, observed during the
first 5 sec of exercise, indicates the energy generating capacity of the
immediate energy system(intramuscular high energy phosphates ATP and PC). PP
is calculated as follows:
PP = Force x Distance (number of revolutions x distance per
revolution) / time in minutes(5 seconds = 0.0833 minutes).
Percentile norms for Peak Power for active
young adults are:
Male
Female
%
Rank
Watts/kg
Watts/kg
90
822
560
80
777
527
70
757
505
60
721
480
50
689
449
40
671
432
30
656
399
20
618
376
10
570
353
RelativePeak Power Output(RPP)
Peak power output relative to body mass is calculated as follows:
RPP = PP / Body mass(kg)
Percentile norms for Relative Peak Power for
active young adults are:
Male
Female
%
Rank
Watts/kg
Watts/kg
90
10.89
9.02
80
10.39
8.83
70
10.20
8.53
60
9.80
8.14
50
9.22
7.65
40
8.92
6.96
30
8.53
6.86
20
8.24
6.57
10
7.06
5.98
Anaerobic
fatique(AF)
AF represents the systems total capacity to
produce ATP via the immediate and short-term energy systems. AF provides
percentage decline in power output and is calculated as follows:
AF = highest 5 sec PP – lowest 5 sec PP/ highest 5 sec PP x 100
Anaerobic
capacity(AC)
Total work accomplished in 30 seconds. AC is
calculated as follows:
AC = sum of each 5 sec PP or
AC = force x total distance in 30 seconds.
Target
group
This test is suitable for sprint cyclists and
sprinters but not for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
Assessment of anaerobic performance can provide
the coach with valuable information about the athlete’s fitness status as well
as allowing them to monitor progress through training. The test scores can
reliably determine peak anaerobic power, anaerobic fatique, and total anaerobic
capacity.
The
objective of the PWC-170 test is to predict the power output(watts) at a
projected heart rate of 170 beats per minute(bpm).
Required resources
To undertake this test you will require:
Bicycle ergometer
Heart rate monitor
Stop watch
Assistant.
How to conduct the test
The athlete performs two consecutive six minute
bicycle ergometer rides in which the work loads are selected to produce a heart
rate between 120 and 140 bpm on the first session and 150 and 170 bpm on the
second session. For each session the average Heart Rate(bpm) and Power
Output(watts) are recorded.
Analysis
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
Calculations
Use a graph to plot the two points: X axis = Power(Watts) and Y axis = Heart Rate(bpm). Draw a straight
line through the two points so that it is extended to 170 bpm.
Draw a perpendicular line from the point plotted at a heart rate of
170 bpm to the X axis.
Read off the projected power output at this point.
An alternative mathematical approach to
determining the power output at 170 bpm is the Polynomial Approximation method.
Power output = ((P1 x HR2) – (P2 x HR1)) / (HR2 – HR1) + (170 x
((P1 – P2) / (HR1 – HR2)))
Where:
P1 = Power(watts) for session 1
P2 = Power(watts) for session 2
HR1 = heart rate for session 1
HR2 = heart rate for session 2
Example:
An athlete produces the following test results:
Session 1 – average heart rate of 130 bpm at 100 watts(600
kg/minute)
Session 2 – average heart rate of 153 bpm at 150 watts(900
kg/minute)
The predicted power output at 170 bpm is approximately 187 watts.
Power Output = ((100 x 153) – (150 x 130)) /
(153 – 130) + (170 x ((100 – 150) / (130 – 153)))
Power Output = (15300 – 19500) / 23 + (170 x
(-50 / -23))
Power Output = -182.6 + 369.57
Power Output = 186.96 watts
Target
group
This test is suitable for sprint cyclists and
sprinters but not for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
There are no published tables to relate results
to potential performance in competition.
The
objective of this test is to monitor the development of the athlete’s maximum
speed.
Required resources
To undertake this test you will require:
400m track – 60m marked section on the straight
Cone to mark 30m point
Stop watch
Assistant.
How to conduct the test
The test comprises of 3 x 60m runs from a
standing start and with a full recovery between each run.
The athlete uses the first 30m to build up to
maximum speed and then maintains the speed through to 60m.
The assistant should record the time for the
athlete to complete the:
First 30m
Whole 60m.
To determine the athletes flying 30m time
subtract the time for the first 30m from the time for the whole 60m.
Analysis
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
Predictions
for 100 and 200m
The athlete’s 100m time can be predicted from
their flying 30m time using the following algorithm:
4.8793289 + (time x 2.2011769) + (time x time x -0.040363)
The athlete’s 200m time can be predicted from
their flying 30m time using the following algorithm:
8.9693467 + (time x 4.787071) + (time x time x -0.107128).
Normative
data for the flying 30 metre test
The following data has been obtained from the
results of tests conducted with world class athletes.
%
Rank
Females
Males
91-100
2.90 – 2.99s
2.50 – 2.59s
81-90
3.00 – 3.09s
2.60 – 2.69s
71-80
3.10 – 3.19s
2.70 – 2.79s
61-70
3.20 – 3.29s
2.80 – 2.89s
51-60
3.30 – 3.40s
2.90 – 2.99s
41-50
3.40 – 3.49s
3.00 – 3.09s
31-40
3.50 – 3.59s
3.10 – 3.19s
21-30
3.60 – 3.69s
3.20 – 3.29s
11-20
3.70 – 3.79s
3.30 – 3.39s
1-10
3.80 – 3.89s
3.40 – 3.49s
Target
group
This test is suitable for sprinters but not for
individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
There are published tables to relate results to
potential level of fitness and the correlation is high with experienced
athletes.
The
objective of this test is to monitor the development of the athlete’s
acceleration and speed.
Required resources
To undertake this test you will require:
400m track
Cones
Stop watch
Assistant.
How to conduct the test
The test is conducted as follows:
Mark with cones a 40m section on the track.
Athlete use a standing start with leading foot behind the starting
line.
On the command “Go”, the athlete sprints as fast as possible
through to the finish line.
Assistant records the time.
Athlete should have two attempts with approximately 2-5 minutes
recovery period.
Analysis
Analysis of the result is by comparing it with
the results of previous tests. It is expected that, with appropriate training
between each test, the analysis would indicate an improvement.
Target
group
This test is suitable for active athletes but
not for individuals where the test would be contraindicated.
Reliability
Reliability would depend upon how strict the
test is conducted and the individual’s level of motivation to perform the test.
Validity
There are no published tables to relate results
to potential performance in competition.
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All of our methods and training programs are based on scientific researches and confirmations! We follow the science! We follow the latest methods and trends! We adjust programs according to our players bio, conditions, requests, needs, progression. We always make a deal. We never do the same type of training for all the players.
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