Monday, 17 Jun 2024

30 Meter Dash

The 30 meter dash is a sprint or speed test that is often used to measure acceleration and speed in various sports. This test is commonly included in the power quadrathlon assessment and is also part of the MLS Combine.


The aim of the 30 meter dash test is to determine an individual’s acceleration and speed capabilities.

Equipment Required

To conduct the 30 meter dash test, you will need the following equipment:

  • Measuring tape or a marked track
  • Stopwatch or timing gates
  • Cone markers
  • Flat and clear surface of at least 50 meters

Test Procedure

The test involves running a single maximum sprint over 30 meters, with the time recorded. Before the test, it is important to give the participants a thorough warm-up, including practice starts and accelerations. Participants should start from a stationary position, with one foot in front of the other, ensuring that the front foot is on or behind the starting line. Participants should hold this starting position for 2 seconds before starting, without any rocking movements. Testers should provide guidance on maximizing speed, such as keeping low, driving hard with the arms and legs, and encourage participants to continue running hard through the finish line.


For the 30 meter dash test, two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered. It is also important to note that the results can be affected by weather conditions and the running surface, so these conditions should be recorded along with the results for better reliability. Setting up the track with a crosswind can help minimize the wind’s effect.

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Target Population

The 30 meter dash test is especially relevant for sports like soccer and other sports that require speed over a similar distance.


The use of timing gates greatly improves the reliability of the test results. Additionally, it is essential to consider and record weather conditions and the running surface, as they can impact the outcome. Setting up the track with a crosswind is recommended to minimize the effect of wind.

The Test in Action

The 30 meter dash test is commonly used in the power quadrathlon assessment and is also part of the MLS Combine.

Similar Tests

Other similar tests that measure speed and acceleration include the 30 Yard Dash and the 30m fly, which is a 30 meter sprint with a running start.

Related Pages

For more information and resources related to sprint or speed testing, you may find the following pages helpful:

  • See some 30m sprint test results
  • General information about Sprint or Speed Testing
  • Training for speed
  • Videos of Speed Testing
  • Warming up for sprint testing
  • Other anaerobic tests and about anaerobic testing
  • About the power quadrathlon, which includes the 30m sprint
  • All about timing gates
  • Sprint Test Results
  • World Records for Speed tests
  • Speed Training Workouts

If you’re interested in learning more about the 30 meter dash and how it can benefit your training or performance in sports, continue exploring our website for comprehensive information and expert advice.