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The 400m Drop Off Performance Evaluation Test

The 400m Drop Off Performance Evaluation Test

Introduction

Coaches use the 400m drop off performance evaluation test to assess their athletes’ anaerobic capacity.

What is the point?

The quarter mile is a demanding event, combining pure speed with anaerobic endurance. The 400m drop off performance evaluation test compares times over 100m and the longer distance in order to assess this anaerobic endurance.

What do you need?

  • 400m track

  • Stop watch

  • An assistant

How do you do the test?

This test involves running two different distances, 100 meters   and  400 meters.

  • Run 100 metres at full speed

  • Recover for 5 minutes

  • Run 400 metres at full speed

  • Divide the 400 metre time by 4 and compare to the 100 metre  time – the difference between the two is the drop  off.

What results you’ll get :

By comparing results over time you can assess the effectiveness of the training program.

For example:

100m time = 13.0 seconds
400m time = 60.0 seconds
60 ÷ 4 = 15 seconds

15 – 13 = a drop off time of 2 seconds

You can reduce ‘drop off’ time by increasing anaerobic efficiency.

What is being measured again?

This is a test of an athlete’s anaerobic efficiency.

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