ACCELERATION TEST

STANDING START (20 YARD DASH)

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How to Test Sprint Acceleration (20-Yard Standing Start) — Step-by-Step Guide

 

This test tells you how quickly you can go from still to fast. You can run it in any sport, on any surface—the only rule is: set it up the same way every time. A football pitch is often the easiest place to standardize your setup, even if your main sport is something else. (If your sport is American football, or you have easier access to an American football field, that is also an excellent testing area—because you already have measured field markings every five yards.)

 

You’re going to sprint 20 yards from a standing start, and time it precisely using Explosive Sprint Timer.

 

What you need  

  • Phone + stable support (shoes/bag/bottle works)

  • Explosive Sprint Timer 

  • A clear start line and finish line

  

Set up the test (football pitch version)

Use the center circle and the halfway line so you don’t need a measuring tape.

  1. Stand on the halfway line with your front foot just behind the center-circle line (start line).

  2. Sprint straight along the halfway line.

  3. Finish when your torso crosses the center-circle line on the far side.

 

Whatever you choose (pitch or field), keep the setup identical. Same lines, same direction, same camera angle.

 

Film it (simple + repeatable) 

  • Phone stays still. Don’t track the run.

  • Make sure the frame shows both start and finish lines.

  • Do a quick “test recording” first to confirm you can see both lines clearly.

  

Start position (pick one and stick to it)

 

2-point start (easy and consistent) 

  • Slight forward lean

  • Hips over feet

  • Arms ready

  

3-point start (more sprint-style) 

  • One hand down under the shoulder

  • Hips slightly higher than shoulders

  • Drive forward hard

  

Cue: push the ground back and let your body rise gradually as you accelerate.

 

How to run it

  • Warm up + 2–3 build-ups

  • Do 2–4 attempts 

  • Rest 2–4 minutes between attempts

 

  

Time it in Explosive Sprint Timer (be precise)

 

Pick ONE start method and keep it forever:

  • Start frame (Option A): torso breaks the start line (use the green reference guide)

  • Start frame (Option B): rear foot leaves the ground

 

End frame: torso breaks the finish line (use the end reference guide).

Zoom in and step frame-by-frame for a true hundredth.

 

Train it, test it. If you test weekly, you’ll see patterns fast—what gets measured gets better.