20m Sprint

Equipment Options

  • Electronic timing gates
  • Measuring tape
  • Chalk
  • Marking tape and/or cones
  • Stop watch (most smart phones have a stop-watch feature)
  • Recording sheets
  • Assistant/training partner (recommended)


To begin, measure a 20m distance. Ensure that when measuring the distance, that it is as straight as possible.

Mark the 0m point (start line) and 20m (finish line).

Use chalk, masking tape or marking cones to mark these points – depending on the surface that you are conducting your 20m sprint on.

To begin this test, the Rookie Me athlete is required to crouch down in a ‘starting’ position, so that their shoulders and hips are square. The athlete should lean forward shifting their body mass above their front foot. The athlete’s front foot/toe should touchthe starting line (0m point). No movement should occur before the sprint starts.

To avoid reaction time coming into account, the player should notify the person timing them when they are ready to begin the sprint.

To record the best possible time, the Rookie Me athlete needs to sprint the entire 20m and even beyond. This helps the athlete from decelerating too early.

Complete this sprint three times, with two minutes to recover before each sprint trial. 

Rookie Me Enter Score

Record this measurement in seconds, to the nearest 0.01 second.

The Rookie Me athlete needs to record the best time out of the three 20m sprint attempts into their Athlete Profile.

DISCLAIMER: We strongly recommend that you warm up before taking part in any Rookie Me test metric/testing metrics/procedures to avoid injury/injuries, as you are solely responsible for your own health and conduct. Please refer to the Rookie Me T&Cs for more information.

If you require further help or guidance on this testing procedure, do not hesitate to contact the Rookie Me team - we are here to support you so that you can be recognised.

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