Monday, 9 May 2011

How to assess your running speed and strength over 400m - A very useful test


400m Testing

How to monitor speed, speed endurance and strength


Required resources

     400-metre track

     Cones to mark 150-metre, 300-metre and 600-metre points

     Stopwatch

     Assistant

 How to conduct the test

                    The athlete performs a 150m maximum effort from a standing start and then has an 8 minute rest;

                    The athlete then performs a 300m maximum effort from a standing start and has an 8nmiunte rest;

                    The athlete finally performs a 600mmaximum effort from a standing start

                    The assistant records the time for the athlete to complete each distance.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with

appropriate training between each test, the analysis would indicate an improvement.

400-metre control test calculations

     Speed endurance index = 300m time – (2 x 150m time)

     Target index value

= -11.54156 + (1.1226216 x 150m time) + (150m time x 150m time x -0.015101)

     Strength and general endurance index = 600m time – (2 x 300m time)

     Target index value

 

Example

     150m = 15 seconds

     300m = 32 seconds

     600m = 71 seconds

     Speed endurance index = 2.0

     Target index value = 1.9

     Strength and general endurance index = 7.0

     Target index value = 7.83.

Speed endurance index

If the athlete's speed endurance index is greater than the target index value, and provided the

150metre time is in line with training targets, then more speed endurance work (lactic anaerobic) is

indicated.

Strength and general endurance index

If the athlete's strength and general endurance index is greater than the target index value, and

provided the 300metre time is in line with training targets, then more strength and general

endurance work (aerobic) is indicated.

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strictly the test is conducted and the individual's level of

motivation to perform the test.

Validity

There are published tables to relate results to potential performance in competition and the

correlation is high with experienced athletes

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