SpeedGrid 4+

Speed Grid is a simple repeat high speed running test for field sports athletes, that can also be modified into a training tool.

Speed.Grid forces players to run at progressively higher running velocities dependent on the distance they are set to aim for. The intermittent, high intensity efforts and the distances at which they are executed reflect a significant percentage of work performed in full gameplay for many sports. Whilst there needs to be a baseline measurement and prerequisite level of aerobic capacity (as tested by VO2 max/endurance tests), there should also be a means of testing and training at higher speeds such as the Speed.Grid.

Speed.Grid is cheap and easy to set-up, with simple markers and easy to understand instructions for coaches/athletes to follow. Through use of the specific distances, coaches are able to ensure that their players are hitting minimum velocities without the expensive and time-consuming use of timing lights or other technologies. The markers also provide a more enticing competitive element in training with the Speed.Grid, in that players will be competing with themselves and teammates of similar positions to make it to set targets in time. As opposed to the idea of running at submaximal/reduced speeds for a set period of time where players are chasing an arbitrary finishing point with no set goal to hit – a sometimes frustratingly longer and mindless process for the players. The Speed.Grid is accomodating of the individual differences in positions/body types within the team, so targets can be modified easily by moving to a different starting position – a prop won’t be expected to reach the same distances/speeds as a fullback in rugby.

Required equipment:
• Tape measure (portable/easy to use)
• Length of football field
• Coloured markers (cones, poles, high witches hats)
• Portable speaker system (if testing)