How Do You Run and Score a 6 × 30 m Repeated Sprint Ability Test?

A 6 × 30 m repeated sprint ability test times six 30 m efforts on a defined schedule. Record each sprint so you can report the fastest run, the total time and how performance changes across the set.

How do you set up a repeatable test?

Mark the course and use the same start rule and timing system for every trial. Decide how you will control the start times, keep the course clear and record invalid attempts. One published study tested junior Australian football players on a 20-second cycle. In that protocol, starts were scheduled 20 seconds apart, so time spent running was part of the cycle. Use the schedule and course layout appropriate to your group. See the published 6 × 30 m protocol.

Which result should you report?

• Best time. Shows the fastest individual effort in the set. In the example below, that was 4.15 s.

• Total time. Add all six results. For 4.15, 4.18, 4.23, 4.29, 4.35 and 4.40 s, the total is 25.60 s.

• First-to-last change. Subtract the first time from the last, divide by the first time and multiply by 100. Here, the last run was about 6.0% slower by elapsed time.

What makes a retest useful?

Keep the rest schedule, surface, start and scoring method consistent. A first-to-last change depends heavily on those two runs, while total time reflects the whole set. Keep the six raw results alongside whichever measure you report. For a separate acceleration measure, use the 20 m sprint protocol.

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