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The speed test
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X |
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Start |
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Y |
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A
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B |
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C |
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D |
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E |
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Finish |
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F |
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A-C, B-D, C-E = 10 yds. X-Y, E-F = 2 yds
Instructions
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The player does not use a ball – this is purely a test of how fast they can run and change direction.
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The player starts behind line X-Y. On the command 'Go', she runs around cone A to cone B, around cone B to cone C etc.
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The test finishes when the player crosses the finish line E-F.
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Should the player miss a cone, cross in front of a cone or slip/fall, the test should be re-run.
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Allow players two or three untimed practice runs before the test.
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If you prefer, you can allow your players three runs and pick their best time or calculate the average time.
What to tell the player before the test begins
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In soccer you have to be able to run quickly and you must be good at stopping, starting and changing direction.
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This 'speed' test is really a test of how quickly you can change direction and change speed.
You should offer these tips:
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If you bend your knees and lean forward when changing direction you’ll turn more quickly.
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To accelerate quickly away from the turns you should keep your head still (don’t shake it from side to side), lift your knees when running and swing your arms backwards and forwards - not across your body.