Preview
Hüseyin Akbulut, MSc (2026). 40m Sprint Test: Protocol, Norms and Application. Sporeus. Retrieved, November 10, 2026. https://sporeus.com/en/egzersiz-testleri-en/40m-sprint-test/
Measures: Maximal sprint speed, acceleration capacity
Table of Contents
Difficulty: Moderate | Category: Anaerobic
Protocol
The 40m Sprint Test is a fundamental field test for measuring maximal sprint speed and acceleration capacity. Applied in a free sprint format, it is particularly widely used in ball sports.
Preparation: A flat, firm 40-meter surface is marked. Photoelectric cells are placed at 0m and 40m; additional cells may also be placed at 10m and 20m. The participant warms up for 10–15 minutes with running, leg swing exercises, and 2–3 build-up runs. Footwear type (cleats, spikes, or standard) is noted.
Test Procedure: The participant stands ready behind the starting cone without breaking the photoelectric cell beam. They start when ready (or on verbal command if reaction time is not measured). They sprint 40 meters at maximum speed. After crossing the finish line, they decelerate gradually; sudden stopping should be avoided.
Trials: At least 2 trials are performed with 3–5 minutes of rest between; the best time is used.
Data Recording: Times for 0–10m, 0–20m, and 0–40m are recorded. Speed = distance/time formula is applied.
Analysis: Acceleration capacity can be separately assessed from 10m time, and maximal speed capacity from 20–40m time.
Post-Test: A slow running cool-down is performed. Results are compared to normative tables by sport and position.
Formula
Sprint speed (m/s) = distance_m / time_s; 0-10 m: acceleration; 20-40 m: maximal-speed phase
Equipment Required
40 m flat surface or track, timing gates, cones
Normative Values (Age: 18-25 (athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | <4.80 sec | <5.60 sec |
| Good | 4.80-5.20 sec | 5.60-6.00 sec |
| Average | 5.20-5.60 sec | 6.00-6.50 sec |
| Below Average | 5.60-6.00 sec | 6.50-7.00 sec |
| Poor | >6.00 sec | >7.00 sec |
Practical Applications
The 40m sprint test is a fundamental component in football player screening programs, athletics sprint training, and combined conditioning test batteries. Position-specific interpretation is important.
Limitations
Ground surface (grass, synthetic, concrete) significantly affects sprint times. Reliability of measurements with a hand stopwatch is low; photoelectric cells are essential.
Related Tests: 10m Sprint Test, Flying Sprint Test, Running Anaerobic Sprint Test (RAST)
Sources: Cronin JB & Hansen KT, 2005, J Strength Cond Res; Chaouachi A et al., 2010, J Strength Cond Res
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 40m Sprint Test is a fundamental field test for measuring maximal sprint speed and acceleration capacity. Applied in a free sprint format, it is particularly widely used in ball sports. Preparation: A flat, firm 40-meter surface is marked. Photoelectric cells are placed at 0m and 40m; additional cells may also be placed at 10m and 20m. The participant warms up for 10–15 minutes with running, leg swing exercises, and 2–3 build-up runs. Footwear type (cleats, spikes, or standard) is noted. Test Procedure: The participant stands ready behind the starting cone without breaking the photoelectric cell beam. They start when ready (or on verbal command if reaction time is not measured). They sprint 40 meters at maximum speed. After crossing the finish line, they decelerate gradually; sudden stopping should be avoided. Trials: At least 2 trials are performed with 3–5 minutes of rest between; the best time is used. Data Recording: Times for 0–10m, 0–20m, and 0–40m are recorded. Speed = distance/time formula is applied. Analysis: Acceleration capacity can be separately assessed from 10m time, and maximal speed capacity from 20–40m time. Post-Test: A slow running cool-down is performed. Results are compared to normative tables by sport and position. Formula
Sprint speed (m/s) = distance_m / time_s; 0-10 m: acceleration; 20-40 m: maximal-speed phase
Equipment Required
40 m flat surface or track, timing gates, cones
