About the AFL Sprint Recovery Test

This is a test of the ability to maintain speed (reduce fatigue) over repeated sprints. The test involves six 30m sprints, with each sprint starting at 20 second intervals. The AFL Sprint Recovery Test is specifically designed to assess anaerobic capacity and recovery ability in multi-sprint sports, and was historically part of the Australian Rules Football draft camp testing protocol.

Test Purpose: This is a test of anaerobic capacity, the ability to recover between sprints and produce the same level of power repeatedly. According to sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, this test provides crucial insights into an athlete's capacity to maintain explosive speed during intermittent high-intensity efforts, which is essential for AFL and other multi-sprint sports.

Equipment Required: timing gates, measuring tape, stopwatch, marker cones, at least 50 meter track.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. See more details of pre-test procedures.

Test Setup: Two lines are drawn (or tape used) on the track 30 meters apart, and timing gates placed at these points. Two cones are placed 10m beyond each end of the 30m, which will be the turning area.

Procedure: The participant places their preferred foot at the starting line and then sprints maximally for 30m, ensuring that they do not slow down before reaching the end. A stopwatch is started on the first movement of the runner, and is left on to measure total cumulative time. Record the time for each sprint from the timing gate system. After each sprint the runner turns (at the cones) and makes their way to the opposite end ready for the next sprint, to be done in the opposite direction to the previous sprint. The next 30 meter sprint starts 20 seconds after the first one started. This cycle continues until six sprints are completed. The sprints start at 0, 20 sec, 40 sec, 1 min, 1min 20 sec and 1min 40 sec after the start of the first sprint.

Scoring: The total of all six sprints are used as the score. In the 2008 AFL draft camp, the top 10 results were between 24.8 and 25.5 seconds. A fatigue index can be calculated by comparing the first and last sprint times. There are more results on the AFL draft camp results page.

Target Population: This test was designed for AFL, though it is suitable for most multi-sprint sports such as basketball, hockey, rugby and soccer.

How to Use the AFL Sprint Recovery Calculator

Follow these simple steps to calculate your repeat sprint ability and anaerobic capacity:

  1. Perform the Test Protocol - Complete 6 x 30m maximal sprints with 20-second intervals between each sprint. Use timing gates or stopwatches to accurately record each sprint time to the nearest hundredth of a second.
  2. Enter Sprint Times - Input all six sprint times into the calculator in the order they were performed. Times should be in seconds (e.g., 4.15 for four point one five seconds).
  3. Try Example Presets - If you want to see how different performance levels compare, use the preset buttons for Elite AFL (24.8s), Good (26.0s), or Average (27.0s) athletes.
  4. Calculate Results - Click the "Calculate Results" button to instantly see your total time, average sprint time, fatigue index, speed maintenance percentage, and performance rating.
  5. Interpret Your Results - Review your performance rating and percentile ranking. The calculator compares your results to AFL draft camp standards and provides specific feedback on your anaerobic recovery capacity.
  6. Share or Save - Use the share buttons to email your results to your coach, save them for tracking progress, or print them for your training log.

Pro Tip: For accurate results, ensure consistent effort across all six sprints. Don't hold back early sprints thinking you need to "save energy" - this test measures your ability to maintain maximal speed with short recovery, not pacing strategy.

Understanding Your AFL Sprint Recovery Test Results

Performance Benchmarks

The AFL Sprint Recovery Test uses total time and fatigue metrics to assess your repeat sprint ability:

Elite AFL Level

Total Time: 24.8-25.5 seconds
Performance: Matches AFL draft camp top 10 athletes. Exceptional anaerobic capacity with minimal fatigue evident between sprints.

Advanced

Total Time: 25.5-26.5 seconds
Performance: Excellent repeat sprint ability suitable for competitive AFL and elite team sports. Strong recovery capacity.

Good

Total Time: 26.5-27.5 seconds
Performance: Good anaerobic capacity appropriate for competitive team sports. Some speed decline but solid recovery ability.

Average

Total Time: 27.5-28.5 seconds
Performance: Average repeat sprint ability. Noticeable fatigue in later sprints indicates need for improved anaerobic conditioning.

Fatigue Index Explained

The fatigue index measures the percentage decline from your first sprint to your sixth sprint. Research by sports science expert Robert Wood indicates that elite athletes maintain minimal performance decline (under 5%), while significant fatigue indices above 15% suggest inadequate anaerobic recovery capacity requiring focused training.

  • Under 5%: Excellent recovery - minimal fatigue evident, typical of elite multi-sprint athletes
  • 5-10%: Good recovery - slight fatigue acceptable for competitive sports
  • 10-15%: Moderate fatigue - improvement needed for high-level competition
  • Over 15%: Significant fatigue - priority area for anaerobic conditioning work

Speed Maintenance Percentage

This metric compares the average of your first three sprints to your last three sprints. Higher percentages (above 95%) indicate superior ability to maintain speed under fatigue, which directly translates to better performance in multi-sprint sports where repeated high-intensity efforts are required.

Sport-Specific Applications for Athletes

Australian Football (AFL)

The AFL Sprint Recovery Test was specifically developed for Australian Football and remains highly relevant for assessing player fitness. AFL players cover 12-16 kilometers per match with frequent direction changes and repeated sprint efforts. Elite midfielders demonstrate total times of 24.8-25.5 seconds with fatigue indices under 7%, while forwards and defenders typically range from 25.5-26.5 seconds. The 20-second recovery interval closely mimics typical play patterns in AFL where explosive efforts are interspersed with short recovery periods during stoppages and position changes.

Basketball

Basketball players perform 60-70 high-intensity actions per game including repeated sprints during fast breaks, defensive transitions, and pressing defense. Guards benefit most from superior repeat sprint ability, with elite point guards maintaining speed maintenance above 96% and total times under 26 seconds. The test's 30-meter distance mirrors court length sprint requirements during full-court press situations.

Rugby Union and Rugby League

Rugby backs require exceptional repeat sprint ability for repeated attacking runs and defensive coverage. Elite backs typically achieve total times of 25.5-26.5 seconds with fatigue indices below 9%. Forwards can expect slightly higher times (26.5-27.5s) but should still demonstrate good recovery capacity. The test directly relates to match demands where players must produce maximal sprints following rucks, scrums, and defensive efforts.

Soccer (Football)

Soccer players perform 150-200 high-intensity actions per match requiring excellent anaerobic recovery. Midfielders and wingers benefit most from superior repeat sprint scores, with elite players maintaining total times under 26.5 seconds. The test helps identify players who can sustain repeated attacking runs and recovery sprints throughout 90 minutes of play.

Ice Hockey

Hockey players compete in intense shift-based play requiring exceptional power regeneration. Elite forwards maintain total times of 25-26.5 seconds with minimal fatigue, while defensemen average 26-27 seconds. The 20-second recovery interval in this test closely mimics typical shift lengths, making it highly sport-specific for hockey conditioning assessment and providing valuable data for periodization planning.

How to Improve Your AFL Sprint Recovery Test Performance

Training Recommendations Based on Results

If Your Total Time is Above 28 Seconds

Priority Focus: Build anaerobic capacity foundation

  • Training Protocol: 8-10 x 30m sprints with 60-90 second recovery, 2x per week
  • Progression: Gradually reduce recovery time from 90s to 45s over 6-8 weeks
  • Complementary Work: High-intensity interval training (HIIT) - 30s work/90s rest for 10-12 rounds
  • Expected Timeline: 4-6 weeks to see measurable improvement of 0.5-1.0 seconds

If Your Fatigue Index is Above 15%

Priority Focus: Improve lactate tolerance and ATP-PC recovery

  • Lactate Threshold Work: 4-6 x 200m at 85-90% max speed with 2-minute recovery
  • Phosphocreatine Training: 6-8 x 10-second all-out efforts with 50-second recovery
  • Recovery Enhancement: Active recovery between sets - light jogging rather than complete rest
  • Nutrition Support: Consider creatine monohydrate supplementation (3-5g daily) to enhance phosphocreatine stores

For Advanced Athletes (Under 26.5 Seconds)

Priority Focus: Fine-tune speed maintenance and neural efficiency

  • Speed Endurance: 5-6 x 40m at 95%+ max speed with 30-second recovery, focusing on maintaining acceleration quality
  • Neural Training: Explosive plyometrics - box jumps, bounding, depth jumps before sprint sessions
  • Technical Work: Sprint mechanics drills emphasizing efficient stride patterns and rapid force application
  • Periodization: Implement 3:1 work-to-taper ratio - three hard weeks followed by one lighter recovery week

Sample 8-Week Training Program

Research by sports science expert Robert Wood has shown that structured repeat sprint training can improve AFL Sprint Recovery Test scores by 5-12% over an 8-week training block when properly periodized.

Weeks 1-2: Foundation Phase

  • Monday: 10 x 20m sprints, 60s recovery
  • Thursday: 8 x 30m sprints, 75s recovery
  • Focus: Building anaerobic base, emphasizing maximal effort on each sprint

Weeks 3-4: Development Phase

  • Monday: 8 x 30m sprints, 45s recovery
  • Thursday: 6 x 40m sprints, 60s recovery
  • Focus: Reducing recovery periods, maintaining sprint quality

Weeks 5-6: Sport-Specific Phase

  • Monday: 6 x 30m sprints, 30s recovery (test simulation)
  • Thursday: 5 x 50m sprints, 90s recovery
  • Focus: Match conditioning to test protocol, building confidence at race pace

Weeks 7-8: Peak and Test Phase

  • Week 7 Monday: 6 x 30m sprints, 20s recovery (full test simulation)
  • Week 7 Thursday: Light tempo running, 6 x 100m at 70% with full recovery
  • Week 8: Taper volume, maintain intensity, retest on final day

Frequently Asked Questions

How accurate is the AFL Sprint Recovery Test Calculator?

The calculator uses the official AFL Sprint Recovery Test protocol with validated metrics used at AFL draft camps. Results are based on actual performance data where top 10 athletes scored 24.8-25.5 seconds total. The fatigue index calculation provides approximately ±3% accuracy for trained athletes when timing is precise. For maximum accuracy, use electronic timing gates rather than handheld stopwatches, as manual timing can introduce 0.15-0.30 second variations per sprint.

What is a good AFL Sprint Recovery Test score for my sport?

Elite AFL level is 24.8-25.5 seconds total for the six sprints. For basketball players, guards should target under 26 seconds while forwards can perform well at 26-27 seconds. Rugby backs benefit from scores under 26.5 seconds, while forwards typically range 26.5-27.5 seconds. Soccer midfielders and wingers should aim for under 26.5 seconds. Hockey forwards perform best at 25-26.5 seconds. Individual position requirements vary, but generally scores above 28.5 seconds indicate need for improved anaerobic conditioning regardless of sport.

How often should I test my AFL Sprint Recovery performance?

Test every 4-6 weeks during training phases to monitor progress and adjust conditioning programs. Avoid testing during heavy training weeks or within 3 days of competition. Always use the same surface, time of day, and warm-up protocol for reliable comparison between tests. Testing more frequently than every 3 weeks doesn't allow sufficient adaptation time for meaningful improvements. During competitive season, reduce testing frequency to once per mesocycle (typically 4-6 weeks) to avoid unnecessary fatigue accumulation.

Why did my sprint times get slower throughout the test?

Progressive slowing indicates fatigue from incomplete ATP-phosphocreatine regeneration and lactate accumulation during short recovery periods. This is normal and expected - the test specifically measures your ability to minimize this decline. Elite athletes show 3-7% decline from first to last sprint, while less conditioned athletes may experience 15-20% or greater decline. Poor performance typically results from inadequate anaerobic capacity, insufficient recovery between sprints, accumulated lactate, and neuromuscular fatigue. Focus training on lactate tolerance work and phosphocreatine recovery to improve speed maintenance.

Can I improve my score through training?

Absolutely. According to research by sports science expert Robert Wood, structured repeat sprint training can improve scores by 5-12% over 8 weeks. Key training methods include reducing recovery intervals progressively (start at 60-90 seconds, work down to 20-30 seconds), increasing sprint volume gradually (begin with 6-8 sprints, progress to 10-12), lactate tolerance intervals (4-6 x 200m at 85-90% max speed), and phosphocreatine training (short all-out efforts with incomplete recovery). Consistency matters more than intensity - athletes who train repeat sprints twice weekly show better improvements than those doing single weekly sessions regardless of session difficulty.

What's the difference between this test and other sprint tests?

The AFL Sprint Recovery Test uses 6 x 30m sprints with 20-second recovery, making it more specific to AFL match demands than alternatives. The Sprint Fatigue Test (10 x 30m, 30s recovery) provides more data points but longer recovery. The Phosphate Recovery Test (7 x 7s sprints, 23s recovery) focuses specifically on ATP-PC system recovery. RAST (6 x 35m, 10s recovery) emphasizes power output calculations. Each protocol has merit, but the AFL test's 20-second interval best replicates the intermittent nature of Australian Football where explosive efforts occur between stoppages and position changes.

Should I use this test if I'm not an AFL player?

Yes, the AFL Sprint Recovery Test is highly relevant for any multi-sprint sport requiring repeated high-intensity efforts with short recovery. Basketball, hockey, rugby, soccer, lacrosse, and field hockey athletes all benefit from this assessment. The 30-meter distance is appropriate for most sports' sprint requirements, and the 20-second recovery interval mimics realistic match conditions across multiple team sports. The test provides valuable data on anaerobic capacity and recovery ability regardless of your specific sport, making it an excellent monitoring tool for any athlete in intermittent high-intensity sports.

References

  1. Draper, N. and Whyte, G. (1997). "Here's a new running based test of anaerobic performance for which you need only a stopwatch and a calculator." Peak Performance, 96, p. 3-5.
  2. Bishop, D., Girard, O., and Mendez-Villanueva, A. (2011). "Repeated-sprint ability - part II: recommendations for training." Sports Medicine, 41(9), 741-756.
  3. Glaister, M., Howatson, G., Pattison, J.R., and McInnes, G. (2008). "The reliability and validity of fatigue measures during multiple-sprint work: an issue revisited." Journal of Strength and Conditioning Research, 22(5), 1597-1601.
  4. Spencer, M., Lawrence, S., Rechichi, C., Bishop, D., Dawson, B., and Goodman, C. (2004). "Time-motion analysis of elite field hockey, with special reference to repeated-sprint activity." Journal of Sports Sciences, 22(9), 843-850.
  5. Buchheit, M., Spencer, M., and Ahmaidi, S. (2010). "Reliability, usefulness, and validity of a repeated sprint and jump ability test." International Journal of Sports Physiology and Performance, 5(1), 3-17.
  6. Dawson, B., Goodman, C., Lawrence, S., Preen, D., Polglaze, T., Fitzsimons, M., and Fournier, P. (1997). "Muscle phosphocreatine repletion following single and repeated short sprint efforts." Scandinavian Journal of Medicine & Science in Sports, 7(4), 206-213.
  7. Oliver, J.L. (2009). "Is a fatigue index a worthwhile measure of repeated sprint ability?" Journal of Science and Medicine in Sport, 12(1), 20-23.

Related Pages

Sprint Fatigue Test

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Phosphate Recovery Test

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Anaerobic Capacity Tests

Comprehensive guide to all tests measuring anaerobic energy systems and repeat sprint ability.

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Recovery Methods

Evidence-based recovery strategies to optimize adaptation and performance between training sessions.

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