Equipment:
Photoelectric cell timing system with timing beams set at 0, 10m and 30m. Timer that can record splits (see special considerations link for a vendor and prices)
Stopwatch
2 cones
Extra batteries
This test runs best with 2 people administering the test

Shoes: The athlete's preferred cleated shoe (Running shoes are okay if desired)

Method:

1. Set up running course with photocells set at the start line, 10 meters from start and 30 meters from start. Set 2 cones 5-10 meters beyond the finish line.
2. Make sure all beams are operating prior to starting tests.
3. On the first run, the athlete begins on their own and sprints as fast as possible through the photocells and the cones. Don't slow down just before the last photocell.
4. After the run, the athlete has 25 seconds to jog back to the start line (usually not a problem).
5. Count down from 5 seconds. Athlete starts next sprint at count of 0 and sprints as fast as possible through the cones.
6. Continue until 7 trials have been completed.
7. This test takes about 3 minutes per athlete. A team of 15-20 players will require about 45-60 minutes.

Considerations:

1. This is a test of recovery from high intensity running. There is no pacing in this test. Every sprint is to be as fast as possible. The athletes will need constant prodding and encouragement.
2. Have one person run the timer and 1 use the stopwatch for the recovery period. (most photocells "beep" when the beam is broken, so start the recovery clock when the runner breaks the finish beam). Both should encourage the athlete to run as fast as possible prior to each run.
3. Most timers will record a split and total time. You may have to subtract the two times to get the third time. Practice so you know how to make up a datasheet to record the times. For system we use (see special considerations), we get the 10-30m time and the 0-30m time and subtract to get the 0-10m time. Thus, our data sheet has 2 columns per run (10-30, 0-30). With 7 runs, there are a total of 14 times written down for each player. Let a spreadsheet handle the calculations.
4. Don't raise the tripod that holds the beams too high. Some people "dip" when they start and can duck under the beam. Waist high is sufficient.
5. An athlete (or timer) may have a problem on a run. Simply leave that run blank and continue. Figure all calculations based on 6 runs rather than 7. Two or more errors and the full test will need to be repeated.
6. Calculations are numerous, but beneficial. For each segment (0-10m, 10-30m, 0-30m), determine the fastest time (should be the first), average time (average of all 7) and fatigue (percent decline of fastest to slowest). The slowest run should be the last, but may be the 5th, 6th or 7th run. We are dealing at the .01 seconds. Calculate fatigue as ((fastest-slowest)/fastest)*100. This number will be a negative number
7. For calculations in a spreadsheet, put the slowest run 7th then the calculations are quite easy.
8. Results are numerous. 0-10 meters is explosive speed. 10-30 meters is a 20 meter sprint with a 10 meter run-up (sometimes called a flying 20 meter sprint), and overall speed is 0-30 meters.
9. Fastest speed is a statement of genetic gifts and running skill. Average speed is who can run repeatedly at a high speed. Fatigue is a measure of who tires the least. These final two are very trainable.
10. Look for fatigue scores of 0 to -10%. Fatigue scores of -10% or lower (more negative) indicate the athlete needs to train to recover (i.e. small sided games of high intensity and minimal recovery-force dribbling and sprinting in the game)