Speed and Speed Endurance. Speed is the body’s ability to perform an action in a short time. Speed can be split into two categories – Whole body speed – where your whole body performs an action quickly, and Limb speed – when a particular part of your body performs an action quickly. Speed Endurance is the ability to continually make fast runs over a long period time.


30 Yard Dash

Sprint or speed tests can be performed over varying distances, depending on the factors being tested and the relevance to the sport.

o    equipment required: measuring tape or marked track, stopwatch or timing gatescone markers, flat and clear surface of at least 50 yards.

o    procedure: The test involves running a single maximum sprint over 30 yards, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, in a base-stealing stance that is most familiar to you and that you think will yield the best time. The front foot must be on or behind the starting line. Shoulders should be perpendicular to the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints to maximizing speed and encouragement to continue running hard past the finish line.


Approaches to Develop Speed


Resistance training