35m Sprint Test

The 35m Sprint Test measures acceleration and speed over a shorter distance than the standard 50m or 100m tests.

What This Test Measures

This test focuses primarily on acceleration ability and is particularly relevant for team sports where shorter sprint distances are common.

Equipment Needed

• 35m measured course
• Stopwatch or timing gates
• Cones to mark start and finish
• Flat, non-slip surface

How to Perform the Test

1. Mark a straight 35m course on a flat, non-slip surface.
2. Warm up thoroughly with light jogging, dynamic stretches, and a few short sprints.
3. Start in a standing position with your front foot just behind the starting line.
4. On the 'Go' command, sprint as fast as possible through the finish line.
5. Time stops when your chest crosses the finish line.
6. Perform two or three attempts with adequate rest between trials (2-4 minutes).
7. Record the fastest time.

Tips for Best Results

• Focus on explosive first steps to maximize acceleration.
• Drive your knees high during the acceleration phase.
• Maintain a powerful arm action throughout the sprint.
• Keep your head neutral and eyes focused forward.
• Practice your starting technique to minimize reaction time.

Interpreting Your Results

Your 35m sprint time is compared to normative data based on age, gender, and athletic background. Faster times indicate greater acceleration ability. This test is particularly useful for sports like soccer, rugby, and field hockey where short sprints are common during play.