General sprint bound index test

Introduction

If you're an individual involved in high intensity running, a sprint bound index test is likely a good assessment to consider performing.

Your performance levels will determine how well you are able to perform in various sports and daily activities, as well as being a test for your fitness levels.

• A partner
   
• A 400 metre track with at least a thirty metre section that will form a straight line.
   
• Marker cones
   
• Measuring tape
   
• A stopwatch
   
• Two assistants
   

How do you do the test? To begin the sprint bound index test you will start with one foot on the line and then place the other foot two to three feet behind you. This will give you a good balancing point to take off from during the assessment. Both of your assistants should be standing at the finish line, with one to count the number of foot contacts you will make with the ground and the other to time how long it takes you to cover the thirty metre distance. Whenever you are ready, begin running as fast as possible to the finish, with the timer stopping the watch as soon as your torso crosses the finish line. Repeat this process for three different trials, but be sure to take about three to five minutes of rest between each to allow the body to recovery effectively.

What results you'll get :

In order to calculate the results of this assessment, known as 'SBI', you will take the number of bounds you took times your time. So for example, if you took 20 bounds to run the entire thirty meters and did this in 6 seconds, your result will be 120.

As you continue on with your training, you should consecutively start seeing the number decreasing, which is demonstrating that you are improving upon your performance.

What is being measured again?

This test measures speed over shorter distances.