A player may explode well over the first few steps but lose speed across a slightly longer sprint.
That is where the 20 m Sprint Test becomes useful.
The test gives professionals a practical way to assess acceleration and early sprint speed over a distance that is relevant for many field and court sports. It is longer than a 10 m sprint, so it captures not only the start but also how well the client continues to accelerate.
Test name: 20 m Sprint Test
Also known as: 20-metre sprint, 20 m speed test
Purpose: Assess acceleration and short-distance sprint speed
What it assesses: Sprint time over 20 metres
Equipment required: 20 m measured surface, cones or markers, stopwatch or timing gates
Key finding: Time to complete 20 m
Best used with: 10 m Sprint Test, 30 m Sprint Test, jump testing, strength testing and change-of-direction tests
Key limitation: Results are influenced by timing method, start position, surface, footwear, fatigue and instructions
The 20 m Sprint Test is a linear speed assessment.
The client starts behind a marked line and sprints 20 metres as fast as possible. The result is recorded as time in seconds.
The test is often used to assess short-distance speed in sports where athletes repeatedly accelerate, decelerate and sprint over short distances.
It can be performed with:
Electronic timing gates
Stopwatch timing
Split timing at 10 m and 20 m
Video support for technique review
Timing gates are preferred because they reduce human timing error and improve precision.
The 20 m Sprint Test is useful because many sport actions happen over short distances.
A client may need to:
Chase an opponent
Accelerate into space
Press after a turnover
Sprint onto a ball
Create separation
Close down a gap
Start quickly from a static or semi-static position
Compared with the 10 m Sprint Test, the 20 m version gives a slightly broader picture of acceleration and early speed.
If 10 m split timing is available, the test can also help identify whether the client is better over the first 10 m or the second 10 m.
The 20 m Sprint Test measures the time taken to cover 20 metres.
It reflects:
Acceleration
Early sprint speed
Start efficiency
Sprint mechanics
Lower-limb power expression
Coordination
Maximal effort over a short distance
It does not directly measure:
Maximum velocity for many athletes
Repeated sprint ability
Agility
Reactive decision-making
Endurance
Change-of-direction ability
The cause of poor sprint performance
A faster time generally indicates better short-distance sprint performance, but the result should always be interpreted alongside the testing setup.
The 20 m Sprint Test may be useful for:
Field sport athletes
Court sport athletes
Football and soccer players
Rugby athletes
Basketball and netball players
Sprinters
Youth athletes
Tactical populations
Clients progressing back to sprint exposure
The test is most appropriate when the client is ready for maximal sprinting.
You will need:
Flat, non-slip 20 m surface
Measuring tape or marked sprint lane
Start marker
Finish marker
Timing gates or stopwatch
Cones
Measurz or MAT recording system
Optional equipment:
10 m split timing gates
Video recording
Weather notes for outdoor testing
Surface and footwear notes
Mark the start and finish lines 20 metres apart.
Use a flat, safe and consistent surface.
Ask the client to complete a standardised warm-up including:
Dynamic mobility
Running drills
Progressive accelerations
Practice starts
Position the client behind the start line in a consistent stance.
A common setup is:
Standing start
Feet shoulder-width apart
Front foot behind or touching the start line
Body still before starting
No rolling start unless that is the chosen protocol
Instruct the client:
“Sprint as fast as possible through the finish line. Do not slow down before the line.”
Start timing when the client moves, or use timing gates according to your equipment setup.
Allow enough rest between trials. For most clients, 2–5 minutes is appropriate depending on the goal and testing environment.
Complete 3–5 trials and record the best or average result consistently.
The score is recorded as time in seconds.
A lower time indicates faster sprint performance over 20 metres.
If 10 m split timing is available, record:
0–10 m time
10–20 m time
Total 20 m time
This helps identify whether the client is improving their initial acceleration, later acceleration, or total sprint performance.
Interpretation is stronger when:
The same timing method is used
The same start position is used
The same surface is used
The same footwear is used where possible
The client has adequate rest
Multiple trials are completed
The result is compared to baseline
Pain, fatigue and confidence are recorded
Do not compare stopwatch results directly with timing gate results.
There is no single universal “normal” 20 m sprint time.
Performance depends on:
Age
Sex
Sport
Playing level
Training status
Timing method
Start position
Surface
Footwear
Familiarisation
Published values are best used as benchmarks, not universal norms.
In high-level American female soccer players, mean speed over the first 20 m was reported as 21.2 ± 0.9 km/h, which is approximately 3.4 seconds for 20 m. These data are useful for high-level female soccer contexts, but should not be applied broadly to all clients. ()
Research in South African national-level female soccer players reported mean 20 m sprint times around 3.22 seconds for outfield positions, while the authors noted that elite Norwegian female soccer players had previously been reported around 3.05 seconds. These comparisons also highlight how start protocols can affect results. ()
In rugby league, match analysis shows that many sprint efforts occur over short distances, with one study reporting that 67.5% of sprint efforts were under 20 m in National Rugby League competition. This supports the practical relevance of 20 m sprint testing for rugby league, but match demands should not be confused with normative test values. ()
For most Measurz use, compare results against:
The client’s own baseline
Their previous best time
Their average across sessions
Similar athletes in the same sport or business
Internal team or organisation benchmarks
Related 10 m, 30 m, jump, strength and agility results
The 20 m Sprint Test can be reliable when the protocol is standardised.
A 2025 study in highly trained male team sport athletes found strong reliability for 20 m sprint testing using timing gates and a motion start sensor. The 0–20 m time showed an ICC of 0.95 and coefficient of variation of 0.52%. The study also reported a typical error of 0.025 seconds for 0–20 m sprint time. ()
This means small changes may be meaningful, but only when the setup is very consistent.
To improve reliability:
Use timing gates where possible
Keep the start position consistent
Record gate setup and gate height
Use the same surface
Use the same footwear where possible
Standardise the warm-up
Allow adequate rest
Record best and/or average trial consistently
Avoid comparing stopwatch and timing-gate results
Sensitivity and specificity are not applicable.
The 20 m Sprint Test is a performance test, not a diagnostic or screening test.
It can help monitor speed and acceleration, but it does not diagnose an injury, condition or movement limitation.
Common errors include:
Measuring the distance inaccurately
Changing the start position between sessions
Allowing a rolling start without recording it
Using stopwatch timing one session and timing gates the next
Not allowing enough rest between attempts
Testing on different surfaces without noting it
Letting the client slow before the finish line
Comparing results to benchmarks from a different population
Ignoring fatigue, pain or confidence
Key limitations include:
Results are highly protocol-dependent
Timing method can meaningfully affect results
Small changes may fall within measurement error
The test does not assess agility or reactive speed
Motivation and sprint intent affect performance
Outdoor weather conditions can change results
Use the 20 m Sprint Test to:
Monitor short-distance speed
Track acceleration across training blocks
Support return-to-sprint progressions
Compare 10 m and 20 m sprint ability
Assess training response
Link sprint data with strength, jump and power testing
Build a broader speed profile
For field and court sport athletes, the test provides a simple way to monitor speed qualities that are often important during competition.
In Measurz, record enough detail to make the test repeatable.
Useful fields include:
Distance tested
Best time
Average time
Number of trials
Timing method
Timing gate setup
Start position
Surface
Footwear
Warm-up completed
Rest between trials
10 m split if available
Pain score
Fatigue rating
Confidence rating
Weather or wind if outdoors
Sprint technique notes
Example note:
“20 m Sprint Test completed indoors on court surface using timing gates. Standing start, front foot behind line. Three trials completed with 3 minutes rest. Best time: 3.18 s. Average time: 3.24 s. 10 m split recorded. No pain. Client sprinted through the finish line.”
Useful related assessments include:
10 m Sprint Test
30 m Sprint Test
Flying Sprint Test
505 Agility Test
Illinois Agility Test
Countermovement Jump
Broad Jump
Lower-limb strength testing
Repeated sprint ability testing
Fatigue monitoring
Training load monitoring
It measures short-distance sprint performance over 20 metres.
It reflects acceleration, early speed, sprint mechanics and maximal effort over a short distance.
Neither is better.
The 10 m Sprint Test focuses more on early acceleration. The 20 m Sprint Test captures acceleration over a longer distance and may provide more information about how well the client maintains speed after the start.
There is no universal “good” time.
A good result depends on the client’s age, sex, sport, level, timing method, start position and surface. Compare results with previous testing, internal benchmarks and similar populations where available.
Yes, if available.
Split timing can help identify whether performance is limited by the start, early acceleration or the second half of the sprint.
No.
It is a performance test and should be interpreted alongside other assessment findings.
The 20 m Sprint Test measures acceleration and short-distance speed.
Timing method, start position, surface and footwear should be standardised.
Published values should be treated as benchmarks, not universal norms.
Split timing can improve interpretation.
Measurz should record the full setup, timing method, best score, average score and testing notes.
Haugen, T. A., Tønnessen, E., & Seiler, S. (2014). Speed and countermovement-jump characteristics of elite female soccer players, 1995–2010. International Journal of Sports Physiology and Performance, 9(2), 340–349. https://doi.org/10.1123/ijspp.2012-0103
Holmberg, P. M., Olivier, M. H., & Kelly, V. G. (2025). The reliability of 20 m sprint time using a novel assessment technique. Sensors, 25(7), 2077. https://doi.org/10.3390/s25072077
Manson, S. A., Brughelli, M., & Harris, N. K. (2014). Physiological characteristics of international female soccer players. Journal of Strength and Conditioning Research, 28(2), 308–318. https://doi.org/10.1519/JSC.0b013e31829b56b1
Vescovi, J. D., & McGuigan, M. R. (2012). Sprint speed characteristics of high-level American female soccer players: Female Athletes in Motion (FAiM) study. Journal of Science and Medicine in Sport, 15(5), 474–478. https://doi.org/10.1016/j.jsams.2012.03.006
Waldron, M., Worsfold, P., Twist, C., & Lamb, K. (2011). The relationship between physical abilities, ball-carrying and tackling among elite youth rugby league players. Journal of Sports Sciences, 29(15), 1601–1607. https://doi.org/10.1080/02640414.2011.610346
