How to Set Up a 20m Sprint Test With Timing Gates

Measure 20 metres between the start and finish detection points, mark where the athlete stands before the first gate, and leave a clear area beyond the finish so they can run through and slow down safely. Record those positions before testing. You’ll need them the next time you set up the lane.

A 20 m sprint from a standing start gives you a practical measure of short-distance sprint performance. With an optional 10 m split, you can see whether a change appeared in the first or second half of the timed section.

What you’ll need

• A straight, level lane with good traction and clear space beyond the finish.

• A tape measure and flat markers or cones.

• Two timing points, one at 0 m and one at 20 m.

• A compatible phone or display if your system requires one.

• A results sheet or app for recording each attempt.

• An optional third timing point at 10 m if you want split times.

1. Mark the start and finish

Set the first detection point at 0 m and measure 20 m to the finish detection point. Place a separate marker behind the first point for the athlete’s front foot.

Lane layout: Athlete’s start → 0 m start sensor → 10 m optional split → 20 m finish sensor → Run-out

Choose the starting offset according to your equipment and protocol. For example, the MotionTrials comparison with Witty used a standing start 0.70 m behind the first detection point. If you’re following a school, federation or research protocol, use the offset it specifies. With crossing-triggered sensors, the athlete’s approach to the first detection point sits outside the timed 20 m. MotionTrials test setup

2. Set up the sensors and check the lane

For optical timing gates, follow the manufacturer’s guidance for alignment and mounting height. For MotionTrials Sprint, place the ultrasonic units at the start and finish positions according to the device instructions, connect them in the app and arm the system. Run a practice pass to verify that it starts at 0 m and stops at 20 m. If you’ve added a 10 m split, check that it appears in the result. MotionTrials setup and product overview

Keep waiting athletes, cones and bags clear of the detection areas. Ask athletes to leave the lane after slowing down beyond the finish.

3. Warm up and run the test

1. Use the same warm-up at each session. Include progressive practice runs so athletes are familiar with the lane and starting position before their timed efforts.

2. Use a consistent stance. Ask the athlete to place their front foot on the mark and settle into the same standing start each time. If the protocol calls for a self-start, confirm that the system is ready and let the athlete start when ready.

3. Run through the finish. Ask athletes to keep running past the finish sensor before slowing down.

4. Record two valid attempts for a simple team baseline. As a starting point, allow about two to three minutes between maximal runs and give more time if needed. Use the same rest and scoring rules when you retest. If a sensor misses a reading or the athlete slips, mark the attempt invalid and repeat it after recovery.

Published protocols differ in how they score attempts. The U.S. Ski & Snowboard SkillsQuest protocol, for example, records two trials and uses their mean. For your own team baseline, decide in advance whether to report the mean or the fastest valid run, then apply that choice consistently. U.S. Ski & Snowboard SkillsQuest-Fitness manual

4. Record enough detail to repeat the test

Keep the time and the setup together. Here’s an example entry for a team using the fastest of two valid attempts.

Athlete A01: Run 1: 3.42 s. Run 2: 3.38 s. Best 20 m: 3.38 s. Setup: indoor court, standing start, 0.70 m offset, electronic timing.

Save the timing system, date, surface, starting offset and scoring rule with the session. If you change the surface or start procedure, note it alongside the result. For a group session, rotating athletes through one lane gives each person time to recover while keeping the setup consistent.

Can I run a 20m sprint test with just two sensors?

Yes. One sensor starts timing and the other stops it. Add a third detection point at 10 m if you want to record an intermediate split. With a 10 m split of 1.95 s and a 20 m time of 3.38 s, the second 10 m took 1.43 s. Those splits describe time across each section. Estimating the athlete’s peak speed requires a different measurement approach.

What if I only have a stopwatch?

Use a consistent observer and agree on the start cue and finish judgement before the test. Label the results as hand-timed. If you later switch to sensors, record a fresh electronic baseline with the new setup. Compare hand and electronic timing.

If you’re planning a test session for a school or club, you can try the two-sensor setup first and decide whether adding a split point would help your coaches. Request a MotionTrials demo.

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