What the Test Measures
The 60 metre sprint measures maximal linear speed and, critically, the acceleration phase that precedes it. The first 20–30 metres reveal acceleration capacity — the ability to generate force rapidly from a standing start. The final 30–40 metres reveal top-end velocity — maximum speed when fully accelerated.
It is a distance that covers both qualities meaningfully without requiring an athletics track. It is directly comparable to the 60m indoor athletics standard and is widely used in football, rugby, and athletics conditioning programmes.
Standard Protocol
- Use a flat, non-slip surface with at least 10 metres of clear run-off beyond the finish line — this is non-negotiable for safety
- Warm up for a minimum of 15 minutes — include a progressive run sequence: jog, stride at 60%, stride at 75%, run at 90%, before any maximal effort
- Standing start: one foot forward, body in a slight forward lean, weight on the front foot
- Timer starts on first movement. Electronic timing gates give significantly more accurate results than hand timing
- Run through the finish line at full effort — begin decelerating only after crossing the line
- Rest 8–10 minutes between attempts. Two to three trials. Record the best time.
A note on normative data
Published norms for sprint tests vary significantly by age, sex, training status, and sport. Elite male sprinters cover 60m in under 6.6 seconds; elite female sprinters under 7.3 seconds. Recreational athletes typically range from 8–11 seconds. Use your result as a personal baseline — improvement over time is what matters. For referenced normative data, consult the BASES (British Association of Sport and Exercise Sciences) guidelines at bases.org.uk.
Coaching Points
A good starting position is the foundation of a fast time. Feet staggered, dominant foot forward, slight forward lean from the ankles — not a slumped lean from the waist. Weight should be predominantly over the front foot. The first step should drive backward into the ground, not upward.
In the first 20 metres, stay low — forward lean maintained, eyes down, driving hard with each step. Sprinters who stand up too early in the acceleration phase lose momentum they cannot recover. The transition to upright running happens naturally as speed builds — do not force it early.
The single most common error in sprint testing — decelerating before the finish line. The line is not the end of the effort; it is a point you pass through at maximum speed. Train yourself to pick a point 5 metres beyond the finish and sprint to that instead.
