Power per sprint = body weight × 35² ÷ time³. The best sprint is usually the first or second; a sprint much slower than the ones either side is usually a poor start, a slip or a timing error.

Peak power (W): the best single sprint. It depends heavily on body weight (heavier athletes score higher). Trained recreational adults are roughly 500–800 W; elite multi-sprint athletes can exceed 1,000 W.

Relative peak power (W/kg) = peak ÷ body weight. The key sprint-quality number, because it removes body size.

Average power: the mean of all six sprints (repeat-sprint capacity). Well-trained athletes hold about 70–85% of their peak.

Minimum power: the weakest sprint, usually 5 or 6. Read it against peak using power drop and fatigue index.

Power drop % = (peak − min) ÷ peak. A percentage, so it is the fairest fatigue measure for a mixed-age or mixed-size group.

Fatigue index (W/s) = (peak − min) ÷ total time. Lower is better. It is in watts, so lighter (often younger) athletes look better. Use it to track each athlete against their own previous tests.

The same bands as the Testing Station. They suit club players timed by hand, who usually score 5–10 W/kg. Set your own on the Standards tab.

For reference, published bands for trained athletes timed with gates: relative peak 11–14 W/kg Good, 14–17 Excellent, 17+ Elite; power drop 15–25% typical. Adult sport guides: soccer about 13–16 W/kg; rugby backs 14–17, forwards 11–14.

The club bands suit adult club players. The age group column tells you how much weight to give them:

• Youth (11–15): use as a long-term reference only. Most will rate Average because of age and growth. Judge on personal improvement, power drop % and the squad averages.
• Older teen (16–17): increasingly comparable. Late developers may still sit a band or two lower.
• Adult (18–34): the bands apply directly.
• Masters (35+): the bands still apply, but peak power usually declines with age, so compare mainly with the athlete's own previous tests.

Everyone: to raise peak power (speed and power)

• Short maximal sprints (10–20 m, including flying starts) with FULL recovery (2–5 min). Quality over quantity.
• Sprint technique: posture, arm action, A-skips and B-skips.
• Resisted or hill sprints (20–30 m) that slow the athlete by no more than roughly 10–20% and don't break running form.
• Plyometrics: skipping, hopping, box jumps, bounding and, for advanced adults, depth jumps. Roughly 30–60 good-quality contacts per session.

Everyone: to lower fatigue index / power drop (repeat-sprint ability)

• Repeated-sprint sets, e.g. 6–10 × 30–40 m with 20–30 s recovery. Build the number of reps over 4–6 weeks.
• Intervals, e.g. 8–12 × 200–400 m at hard effort with equal work and rest (adults and older teens).
• Small-sided games with high-intensity bouts (3–5 min on, 2–3 min off).
• Easy aerobic work, such as light 20–30 min runs, between hard sessions to help recovery.

Youth (11–15)

• Keep it fun and technique-led, with plenty of sprint games and relays.
• Use the lower end of the volumes above; start repeated sprints at about 4–6 × 20–30 m.
• Strength: body-weight and technique-first work (squats, lunges, hinges, trunk). Teach lifting patterns with a dowel or light bar rather than heavy Olympic lifts.
• Plyometrics: low boxes, soft landings, gradual build-up. Reduce load during growth spurts (watch for knee or heel pain).

Older teens (16–17) and adults (18–34)

• Progress to the full volumes above.
• Olympic lifts (power clean, hang clean, snatch) for explosive hip extension, e.g. 3–5 reps at 70–85% of 1RM, once technique is solid. For under-18s, build loads gradually under supervision.
• Adults only: creatine monohydrate (about 5 g/day) may help peak and repeated-sprint performance. It is not recommended for under-18s.

Masters (35+)

• Extend the warm-up and include extra build-up runs before any maximal sprint. Calf and hamstring strains are the common risk.
• Build up to maximal sprinting over several weeks, and allow more recovery between hard sessions (often 72 h+).
• Keep up heavy-ish strength work and hamstring exercises (e.g. Nordics, RDLs); strength and power fade faster than endurance with age.
• If an athlete has heart or other health concerns, or has been inactive, get medical clearance before a maximal test.

Structuring a block: build a base (technique, general fitness) → develop power (maximal sprints, full recovery) → develop repeat-sprint ability (shorter recoveries) → maintain in-season. Retest at the end of each 4–6 week block and compare each athlete with themselves.

• Weigh each athlete in light kit before the warm-up (the Testing Station asks for weight on the day).
• Mark 35 m accurately with cones, plus a few metres of run-out; use the same surface each time and note weather/wind.
• Warm up for about 15–20 min: easy jogging, dynamic drills, then build-up runs at roughly half, three-quarter and near-full effort. Start within about 5 minutes of the last build-up.
• Six maximal 35 m sprints, exactly 10 s recovery between each, running back from the opposite end.
• Athletes must sprint THROUGH the line every time; give strong encouragement.
• Timing gates are far more precise than a stopwatch. With hand timing, use the same timer each test.
• Avoid testing within 48–72 h of hard training. Re-test every 4–6 weeks in a training block (less often in-season).
• Test day: normal meal 2–3 h before with carbohydrate, arrive well hydrated, good sleep the night before; eat protein and carbohydrate afterwards.