What Is A Good Sprint Time?

How to improve poor sprint speed results.

• Prioritize Strength and Power Development: The literature consistently shows a very strong correlation between lower-body strength and sprint times. Studies have found a significant correlation between tests like the back squat and sprint performance, meaning that as an athlete's squat strength increases, their sprint time decreases. This is because stronger athletes can generate higher levels of ground reaction force during each foot strike, which is the fundamental physical action of sprinting. Exercises such as squats and plyometrics are highly effective for developing the explosive power needed for speed.  

   

• Use Resisted Sprint Training for Acceleration: For sports like rugby and soccer, where short-distance acceleration (0-30 meters) is more common than sustained top-end speed, resisted sprint training (e.g., using a sled) is an effective tool. This method specifically targets the initial acceleration phase and can produce significant improvements over short distances. However, it is important to note that resisted sprints have limited impact on improving maximal speed over longer distances.  

   

• Adopt Sport-Specific Training Protocols: The demands of each sport are different, and training should reflect that. In basketball, for example, a player's ability to perform repeated sprints with minimal recovery (Repeated Sprint Ability or RSA) is more important than their single-effort top speed. Basketball games are characterized by frequent, short bursts of activity, with sprints lasting less than six seconds. A training protocol that mimics these demands—such as shuttle runs with short recovery periods—is more representative of the game's physiological profile than a traditional linear sprint workout.  

   

• Factor in Athlete Maturation and Sex Differences: The research shows that sprint performance trajectories differ between male and female athletes, particularly during adolescence. The performance gap between boys and girls widens significantly during puberty, from the U14 to U16 age groups, largely due to differences in muscle mass and fat mass accumulation. This highlights the need for individualized, maturation-appropriate training programs. Some studies suggest that adolescent female athletes may benefit from an earlier introduction to strength training to help mitigate this performance disparity. 

   

• Assess Holistically with Other Tests: A sprint time alone provides an incomplete picture of an athlete's speed potential. Practitioners should also use tests that measure lower-body strength and power, such as the Isometric Mid Thigh Pull (IMTP) Countermovement Jump (CMJ). The force generated on an IMTP test or height and power output of a jump test can correlate with sprint times, providing valuable insight into an athlete's capacity for explosive force production.