Flying 10 Sprint Test: How to Set It Up and Read the Results

A flying 10 measures how long an athlete takes to cover a 10 m zone after a run-in. Put one timing sensor at the entry to the zone and the other 10 m farther down the lane. Keep the run-in and timing setup consistent when you retest.

What does a flying 10 measure?

A flying 10 measures speed over a short section while the athlete is already moving. In a standing-start sprint, much of the result reflects how the athlete accelerates. In a flying sprint, the run-in gives them space to build speed before timing begins. Use the flying test when you want to track how fast an athlete moves through a short zone near their top speed.

How to set up a flying 10 with two sensors

1. Mark the run-in. Choose a distance that gives your athletes room to build speed. Around 20 m is one starting point described for younger or less trained athletes. More experienced sprinters may need a longer approach. Use a practice run to judge whether the athlete is still accelerating sharply when they enter the timed zone.

2. Measure the timed zone. Measure 10 m between the two detection points. Position the first sensor at the end of the run-in and the second at the far end of the zone. Follow the manufacturer’s placement instructions and keep the same settings for each session.

3. Keep the run-out clear. Leave enough space beyond the second sensor for athletes to slow down safely. Keep waiting athletes and equipment away from the lane and the detection areas.

4. Check the system. Run a practice pass through both detection points and confirm that timing starts and stops at the intended positions.

Lane layout: Start mark → run-in → first sensor → 10 m timed zone → second sensor → clear run-out

Choose the run-in during familiarisation and record it with every result. A run with a longer approach answers a different question about the athlete’s speed. Haugen et al., The Training and Development of Elite Sprint Performance

How to run the test and record the result

After a progressive warm-up, ask the athlete to build speed through the run-in and sprint through the far sensor before easing off. For a simple baseline, record two valid runs with enough recovery to repeat the effort. Decide in advance whether you’ll keep the fastest valid time or the mean of the two. Record both attempts either way.

Save the run-in length, measured distance, surface, footwear, timing system and outdoor conditions with the result. If the timer triggers early or the athlete slows before the second sensor, mark the attempt and repeat it after recovery. Across sessions, look for a change you can reproduce with the same setup.

How do you convert a flying 10 time to speed?

Divide the timed distance by the time in seconds. Multiply by 3.6 to convert metres per second to kilometres per hour. For example, 10 m ÷ 1.20 s = 8.33 m/s, or 30.0 km/h. That’s the athlete’s average speed across the zone. A device that measures speed continuously is better suited to finding the highest instantaneous speed. Review of methods for measuring maximal sprinting speed

Flying 10 FAQs

Does Flying 10 mean metres or yards?

Coaches use both 10 m and 10 yd zones. A 10 yd zone is 9.144 m. Record the unit alongside the time, especially when you share results with another coach.

Can I run a flying 10 with MotionTrials Sprint?

Yes. Sprint supports flying starts. Use the two sensors as the entry and exit timing points and record the run-in alongside the result. See MotionTrials Sprint and its supported test setups.

For a standing-start baseline, see how to set up a 20m sprint test.

Want to try the setup with your athletes? Request a MotionTrials demo.

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