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Ten Stride Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to bear in mind the factors that may influence the results.


The objective of this test is to monitor the athlete's ability to accelerate from a standing start efficiently.

Required Resources

To conduct this test, you will require:

  • Flat non-slip surface
  • 30-metre tape measure
  • Stopwatch
  • Two Assistants

How to conduct the test

This test requires the athlete to sprint as fast as possible over 20 metres.

  • The athlete warms up for 10 minutes
  • The assistants mark out a 20-metre straight section with cones
  • The athlete starts in their own time and sprints as fast as possible over the 20 metres
  • The 1st assistant records the time for the athlete to complete ten strides starting the stopwatch on the athlete's 1st-foot strike after starting and stopping the stopwatch on the landing of the 10th stride
  • The 2nd assistant marks where the 10th stride lands, measures and records the distance to the start line
  • The test is conducted 3 times
  • Using the distances and times from the three sprints determine the average time and average distance and use these values in the online calculator below.


I have been unable to locate any normative data for this test.

Enter the Average Time, Average Distance and then select the "Calculate" button for an analysis of the test results.

Average Time seconds
Average Distance metres
Speed Target >7.5m/sec
Stride length Target >1.5m
Strike rate Target >4.5 stride/sec


Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's acceleration.

Target Group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.


Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides a variety of factors that may influence the results and therefore, the test reliability.


Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.


  • Minimal equipment required
  • Simple to set up and conduct
  • Can be conducted almost anywhere


  • Two assistants required to administer the test

Free Calculator

  • 10 Stride Calculator - a free Microsoft Excel spreadsheet that you can download and use on your computer.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (1999) Ten Stride Test [WWW] Available from: [Accessed