Acing the AFL Combine: Repeated Sprint Test

This Repeated Sprint Test is the last in the Acing the AFL Combine series. It is a measure of speed endurance where you run 6 x 30 meter sprints every 20 seconds so the total test runs for 2 minutes. If you run your first set in 5 seconds then you have 15 seconds before your second set starts.

After all 6 sets of 30 meters are completed then all 6 times are added together and that is your score.

Training for the Repeated Sprint test overlaps with the 20 meter sprint because if you excel over 20 meters then you'll get more rest between your sets even if it is only a second or two but the challenge is to be able to back your fastest time up again and again so being the quickest doesn't necessarily mean you'll have the best time in this test but you would have the potential to be though if you actually train for it.

So you'd actually "train the test" in this regard for the most part but with a few modifications and I'd break it up into 2 phases.

For phase 1 I would have 8 intervals instead of 6 to give you a bit of a mental edge come testing time and I would also use a descending starting time too.

Week 1 - Every 25 seconds
Week 2 - Every 23 seconds
Week 3 - Every 21 seconds
Week 4 - Every 19 seconds

For phase 2 I would decrease to the actual testing 6 sets but again use a descending starting time.


Week 1 - Every 19 seconds
Week 2 - Every 19 seconds (beat last week)
Week 3 - Every 17 seconds
Week 4 - Every 17 seconds (beat last week)

If you can get a score close to the elite (23.59 seconds is the record by Chris Kangas) then you'll blow it out of the water when you test with 3 extra seconds per set.

So that's it for the Acing the AFL Combine series and if you have any questions on any of them or any idea's for content then let me know.