TOP SPEED TEST

FLYING SPRINT (20-YARD FLY)

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How to Test Top Speed (20-Yard Flying Sprint) — Step-by-Step Guide

 

This test measures max speed, not acceleration. The goal is to hit top gear before the timed zone—then stay smooth and fast through it.

You’ll run a flying 20-yard sprint and time it with Explosive Sprint Timer. (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.) 

 

What you need 

  • Phone + stable support

  • Explosive Sprint Timer 

  • A consistent “timed zone”

 

Set up the test (football pitch version)

 Use the center circle as your timed zone.

  1. Use a run-in of about 25 yards so you’re already near top speed.

  2. Sprint along the halfway line through the center circle.

  3. Start timing when your torso crosses the circle line the first time.

  4. Stop timing when your torso crosses the circle line the second time.

 

Consistency rule: use the same run-in start spot every time.


 

Film it 

  • Phone stays still

  • Frame the entire center circle so both crossings are visible

 

 

Max-speed cues (think “fast and relaxed”)

  • Tall posture, hips high

  • Relax face/shoulders

  • Quick, straight arm action

  • Fast ground contact—snap off the turf

  • No extra “push” in the timed zone—stay smooth

 

 

How to run it 

  • Warm up thoroughly + 2–3 near-max build-ups

  • Do 2–4 attempts 

  • Rest 3–5 minutes between attempts

 

 

Time it in Explosive Sprint Timer

  • Start frame: torso crosses circle line (first time)

  • End frame: torso crosses circle line (second time)

    Use the reference guides + zoom + frame-by-frame stepping.

 

Test weekly if you can. When max speed improves, everything feels easier.