This is the king of the sprint tests. When an athlete accomplishes the requirements below, rest assured, a coach can comfortably announce, "This man is in shape!"
Field set up:
Start your sprint from the 20 yard line and sprint 40 yards. Once finished walk to the opposite 20 yard line and sprint back.
Your goal is to run 10 sprints within 5/10ths of your lifetime best forty. The rest interval is 20 seconds between each sprint.
How a timer counts the rest interval between sprints: As soon as the athlete crosses the forty yard line the rest interval begins. Immediately the timer records the time and begins counting 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-hand-on -the- line-2-1- go.
The athlete must achieve all ten sprints to be considered fit, anything less than ten is failure.