Sprint 5/10/20 m

Straight-line speed matters in transition — beating defenders down the floor, closing out, chasing down a fast break. Splitting it at 5, 10 and 20 m separates two different qualities that a single finish time hides: how fast you get moving (acceleration, the 5 m split) and how fast you end up moving (top-end speed, the 10-20 m portion). Two athletes can finish 20 m together and have completely different 5 m numbers.

• VALD SmartSpeed timing gates at 0 m (start), 5 m, 10 m and 20 m
• A clear, dry 30 m+ running lane — the extra distance past 20 m is run-through space, so you never have to slow down before the last gate
• Start line marked just behind the 0 m gate

1. 1Set up in a two-point stance with your front foot just behind the start line — the 0 m gate starts the clock the instant you break it, so there's no gun and no countdown to wait for.
2. 2Go in your own time and sprint flat out through all four gates.
3. 3Run THROUGH the 20 m gate — keep accelerating past it and slow down in the run-off space beyond.
4. 4Staff read the 5 m, 10 m and 20 m splits straight off SmartSpeed.
5. 5Walk back, recover, and go again for your second run.

2 runs — your best split at each distance is recorded, so one strong run doesn't have to be perfect at all three.

• Don't rock backwards before you go — any backward movement breaks the start gate early and inflates your 5 m split.
• Run through the 20 m gate, not to it. Easing up in the last couple of metres is the single most common way athletes lose time here.
• Stay low and drive hard for the first few steps rather than standing up immediately — that's what the 5 m split is actually measuring.

• Full warm-up and a few build-up strides before your first timed run — this is a maximal sprint from a standing start.
• Make sure the run-off space past the 20 m gate is clear before you go; you'll still be at full speed crossing it.
• Wear court shoes with good grip — the timing gates don't account for a slip.