30 YARD DASH
Participants should be thoroughly warmed up, having completed a 10 - 15 min dynamic warm-up and several practice starts and/or acceleration drills. The test involves running a single maximal effort sprint over 30 yards.
From a standing start position, the front foot must be on or behind the starting line. This starting position should be held for 3 seconds prior to starting, you may lean across the starting line, but no rocking movements are allowed.Timing starts from the first movement.
Accelerating through the first 10 meters, the athlete should reach top speed as soon as possible and continue running hard past the finish line. Timing is stopped when the chest crossed the last timing gate.
Offering an athlete three time trials gives the benefit of having a "Fastest" and "Median" time, with each trial recorded to the nearest hundredth of a second.
The 30 yard sprint is primarily used as a speed assesment tool for baseball where 90 feet is the distance from home to first base. In a NIKE SPARQ test Jacoby Ellsburry had a time of 3.56 sec.