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29. 8. 2012.

10 stride test

The objective of this test is to monitor the athlete’s ability to effectively and efficiently accelerate from a standing start.

Required resources

To undertake this test you will require:
  • 400m track – with a 20m marked section on the straight
  • 30m tape measure
  • Stop watch
  • Assistant.

How to conduct the test

The test comprises of 6x20m sprints from a standing start and with a full recovery between each run. The assistant should record the:
  • Time to complete 10 strides(time) – start the watch on the first foot strike
  • The distance covered by the first 10 strides(distance).


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.

From the test results determine for each run:
  • Speed in metres/second = distance / time(target is >7.5m/sec)
  • Average stride length = distance / 10(target is > 1.5m)
  • Strides/second = 10 / time(target is >4.5 strides/sec)

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.


There are no published tables to relate results to potential performance in competition.

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