30m sprint test
How to run a 30m sprint test, a calculator that turns your time into a speed, and the 10, 20 and 30 m times rugby forwards and backs have run in published studies.
Part of our rugby fitness tests.
Average speed
-
Type your time to the hundredth, like 4.31.
Rugby players over 30 m
- Backs who turned professional, at 194.08 s
- Backs who stayed amateur, at 194.16 s
- Forwards who stayed amateur, at 194.37 s
- Forwards who turned professional, at 194.50 s
Timed with electronic gates from a standing start. A hand-timed sprint is less exact, so compare with care. Sources below.
Four cones
0, 10, 20, 30 mFlat ground that does not slip, measured with a tape. The extra cones give you your 10 and 20 m splits.Warm up properly
10 minJog, drills and a few build-up runs, so the first sprint is a real one.Start still
No rockingFront foot just behind the start line, standing, no step back. Sprint flat out through the last cone.Two or three, full rest
Best timeThe Super Rugby study gave five minutes between sprints and kept the faster; Lincoln averaged the best two.
Rugby sprint times by position
Backs are quicker than forwards at every distance, in every study we read. These are the averages, timed with electronic gates from a standing start.
| Players | 10 m | 20 m | 30 m |
|---|---|---|---|
| Super Rugby backs | 1.66 | 2.88 | - |
| Super Rugby forwards | 1.78 | 3.11 | - |
| Backs who turned professional, at 19 | 1.72 | 2.95 | 4.08 |
| Backs who stayed amateur, at 19 | 1.75 | 3.00 | 4.16 |
| Forwards who stayed amateur, at 19 | 1.83 | 3.14 | 4.37 |
| Forwards who turned professional, at 19 | 1.89 | 3.23 | 4.50 |
Speed is not the whole forward
At Lincoln University, the 19-year-old forwards who went on to turn professional were slower than those who stayed amateur, but heavier and stronger. Over three years, the professionals improved their sprinting more.
What the first 10 m is worth
In an international squad, the forwards who were quicker over 10 m made more clean breaks and half breaks in matches. A correlation is not a cause, but it is a reason to train the first steps.
A flying 30, with a run-up before the timed part, measures near-top speed rather than acceleration. Our Teams portal records 10 m and 40 m sprints for a squad, and our rugby speed training guide covers how to get quicker.
Sources
- Hamlin MJ, Deuchrass RW, Elliot CE, Manimmanakorn N. Short and long-term differences in anthropometric characteristics and physical performance between male rugby players that became professional or remained amateur. J Exerc Sci Fit. 2021;19:143.
- Posthumus L, Macgregor C, Winwood P, et al. Physical and fitness characteristics of elite professional rugby union players. Sports. 2020;8:85.
- Cunningham DJ, Shearer DA, Drawer S, et al. Relationships between physical qualities and key performance indicators during match-play in senior international rugby union players. PLoS ONE. 2018;13:e0202811.
- Czyż K, Kasicki K, Rydzik Ł, et al. Position-specific differences in physical fitness characteristics among adult male rugby players: systematic review. J Funct Morphol Kinesiol. 2026;11:313.
30m sprint test questions
How do you do a 30m sprint test?
To do a 30m sprint test, mark a start line and cones at 10, 20 and 30 m on flat ground. Start still, with your front foot just behind the line, and sprint flat out through the 30 m cone. Warm up, run two or three with a full rest between, and keep your best.
What is a good 30m sprint time for rugby?
A good 30m sprint time for rugby depends on your position. First-year scholarship players at Lincoln University, about 19, ran 30 m in 4.08 to 4.16 seconds if they were backs and 4.37 to 4.50 seconds if they were forwards. Your own last time is the one to beat.
What does a 30m sprint test measure?
A 30m sprint test from a standing start measures acceleration: how quickly you get up to speed. The 10 m split is mostly your first steps, and the 20 and 30 m splits show how you keep building. A flying 30, with a run-up first, measures near-top speed instead.
Do backs sprint faster than forwards in rugby?
Backs sprint faster than forwards in rugby: they did in every study on this page, and a 2026 review of 37 studies found backs quicker over 10 to 50 m. In a Super Rugby squad, backs ran 10 m in 1.66 seconds against the forwards' 1.78.
How can I time a sprint without timing gates?
Without timing gates, have a mate start a phone stopwatch on your first movement and stop it as your chest crosses the line, standing level with the finish. It is less exact than gates, so time every test the same way, with the same person if you can.
Train for it with Elite Rugby App
Elite Rugby App's speed sessions and gym programs are built for your position, with professional players and coaches, so your next sprint test has something to show.
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