Introduction and Reasoning for General Adoption
Nowadays more and more coaches try to develop their knowledge and enhance their practical ”provisions”. There is a general tendency which supports that practitioners who gained a ”higher level of experience” by working with elite players and being members of Senior and exceptionally professional staff, demonstrate more effective and somehow more intriguing training regimes – protocols. Luckily this is a big no, because all around the internet just at the end of our finger, you can search and cherry pick the very best and most up-to date methodologies which can be easily and effectively applied to any level of athletes with reasonable and evident results. Variety of different training methodologies and highly scientific supported training prescriptions are not accessible for the few anymore. This was the main reason which motivated me to write and exhibit few extra specifications about this fantastic test which can be game changer for many coaches and practitioners all around the world.
The test
The Rast test, running anaerobic sprint test as it stands for is a very basic and easy to prepare test. With this test we can accumulate results and measure performance principles like :
Peak power : Particularly in this test, is the highest power value which an athlete manages to deliver within the 6 measurements (#6 sprints).
Relative Peak Power: To get this value we just have to divide the Peak power (Highest power value of the #6 sprints) with the actual weight of the player (Body mass =player’s weight/kgs). Helps when comparing different athletes and different samples.
Average Power: Is the total ”Power” sum all #6 sprints divided by their actual number, (Total sum Power Values/number of sprints = #6)
Fatigue Index: Stands for (Peak power – Minimum power / total times all #6 sprints ”total sprinting time”)
Peak Power Output : PPO stands for body mass (kgs) multiplied by distance (squared) / time (Cubed)
Anaerobic Capacity : AC= Total/Sum of all #6 PPOs
In order to set everything ready and execute the test we just need few common and easy to obtain equipment. 1) Whistle 2) Visible cones or Time Gates 3) Scale for players body weight 4) Nice field with good friction 5) Measuring tape in order to set the prerequisite 35 meters marks 6) Hand-held stopwatch 7) Proper warm-up protocol fully suitable for the demands of the test
We should also take into serious consideration, when we are going to collect all these values, because our players in order to perform adequately, require at least 48-72 hours abstention from demanding exercise.
Description of the Rast Test (Step – BY – Step)
Our athlete about to be tested is positioned in a readiness position preferably with his/her dominant foot in front. Shoulders should be just leaning forward in order to potentiate an even more explosive start. With the GO – Whistle from the coach our players has to sprint as quickly as possible towards the final 35 meters line – Time Gate. Now the resting time takes place for 10” seconds. As we executed before after the pass of the resting time (10 sec) the player has to commence his/her prospective maximal sprint. We repeat the testing procedure 6 times (6 sprints in total interspersed with 6×10 seconds rest mini intervals). The test is completed when all six maximal sprints are executed. It is highly recommended for the increased accuracy of this test to be conducted by 2 practitioners, (one ”collecting” the sprinting times and 1 dictating the 10” seconds rest interval). However this does not prevent the application just from 1 coach or examiner. In the case of 1 examiner i highly recommend 2-4 seconds time-lapse for the restart of the stopwatch (efficiency reasons)
Practical example of the Power Formula introduced by Draper and Whyte (1997)
The formula that we all be waiting for is :
Power (Watts) = Weight (kg) × Distance² (m) ÷ Time³ (s)
To elaborate, weight stands for the actual weight of our player the day tested. Distance is always the pre-set 35 meters of the test. Eventually time is the sprinting time expressed in seconds for every sprint executed. Lets now try to present an allegedly existing example. We assume our athletes weight is 68 kg, the sprinting covered distance is 35 meters and the sprinting times is 5,3 seconds. In a step wise manner we calculate the squared distance which is 35×35 which makes 1225 meters squared. Next step is the time which follows the equation 5,3 x 5,3 x 5,3 and generates a nice 148.8 seconds cubed. Finally for the Power we just have to calculate 68 x 1225 /148.8 and this equation gives us 559.8 watts of power. For the Relative Power we have to divide 559.8 with the 68 (players weight) which gives us 8,23 W/kg. This is a reasonable value for a decent recreational athlete.
Normative Categorization According to (https://www.topendsports.com/testing/tests/rast.htm) which is based on Draper & Whyte Formula (1997)
Tips in order to Augment the Testing Accuracy
From the coaching point of view we should always have in mind that the testing accuracy plays a vital role regarding the results delivered from our players. We should be constantly cautious about the preparation of our players mentally wise and in terms of their willingness to give their ”100% endeavor”. We should always praise them and keep the same motivational behavior throughout the whole testing time. Making sure that our players had adequate sleeping time and follow and well balanced nutrition will apparently manifest consistent and step wise development.
To Conclude
The Rast Test is a fantastic addition to each Trainer’s ammunition. With very basic ”coaching” tools and equipment alongside with proper and responsible ”preparation miracles can happen”. Test like the aforementioned can be easily included in a battery of tests which can help the whole sport spectrum develop a completely more rigorous crisis about talent, sport physical capacities and even professional level sport performance predisposition.
Until the next one Ciao.
References
- https://www.topendsports.com/testing/tests/rast.htm
- 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, 97, p. 3-5.
- Bici, A., & Kasa, A. (2025). Effects of 8-week HIIT (Fartlek) combined with change of direction (COD) training on aerobic and anaerobic capacity in 18-year-old soccer players. Scientific Journal of Sport and Performance, 4(4), 557–569. https://doi.org/10.55860/NBQI8453
- Burgess, K., Holt, T., Munro, S., & Swinton, P. (2016). Reliability and validity of the running anaerobic sprint test (RAST) in soccer players. Journal of Trainology, 5(2), 24-29. https://doi.org/10.17338/trainology.5.2_24
- Fenni, Y., Ikiouane, M., Redjal, M., Remini, H., Allam, A., & Zaabar, S. (2025). The effects of Ramadan fasting on various physiological and biochemical parameters on Muslim soccer players. Apunts Sports Medicine, 60 (225), [page numbers]. https://doi.org/10.1016/j.apunsm.2024.100467
