400 Metre Control Test. The objective of this test is to monitor the speed, speed endurance, strength/general endurance of a 400 metre athlete.
To undertake this test you will require:
- 400m track
- Cones to mark 150m, 300m and 600m points
- Stop watch
How to conduct the test
- The athlete undertakes three separate runs over 150m, 300m and 600m from a standing start and with a full recovery between each run
- The assistant records the time for the athlete to complete each distance.
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement..
400 metre control test calculations
- Speed endurance index = 300m time -(2x150m time)
- Target index value = -11.54156 + (1.1226216 x “150m time”) + (“150m time” x “150m time” x -0.015101)
- Strength & general endurance index = 600m time – (2 x 300m time)
- Target index value = -0.733763 + (0.2408302 x “300m Time”) + (“300m Time” x “300m Time” x 0.0008366).
- 150m = 15 seconds
- 300m = 32 seconds
- 600m = 71 seconds
- Speed endurance index = 2.0
- Target index value = 1.9
- Strength & general endurance index = 7.0
- Target index value = 7.83
Speed endurance index
If the athlete’s speed endurance index is greater than the target index value, and provided the 150m time is in line with training targets, then more speed endurance work (lactic anaerobic) is indicated.
Strength & general endurance index
If the athlete’s strength & general endurance index is greater than the target index value, and provided the 300m time is in line with training targets, then more strength and general endurance work (aerobic) is indicated.
This test is suitable for sprinters but not for individuals where the test would be contraindicated.
Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.
There are no published tables to relate results to potential performance in competition.
Mackenzie, Brian. 2005. 101 Performance Evalution Test. Electric World Plc. London.
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