Why do we test athletes? Simply: the more that is known about their performance, the easier it is for them to improve. If a sprinter’s 100m times have plateaued, the likelihood is that it will be a case of the amount of power their muscles can generate or how effectively that power is transferred to the track. The wider our understanding of the sprinter’s performance attributes, the easier it is to pinpoint problems and make adjustments. The same applies to paintballers, why shouldn’t it? If a corner runner is repeatedly getting hit on the break or they’re losing their foot race, they either aren’t getting there fast enough or they aren’t getting there in the right way.
In the Plyometrics for Sprinters article we discussed the usefulness of developing and measuring maximal power production in the legs. The method that was suggested to test this was the Vertical Jump Test (VJT). The VJT is a valid indicator of the amount of power both legs can produce at the same time, however, how many players have you seen jumping down the field? Only real heroes! Most of us run for the buzzer and rely on the force created by each leg alternately. Therefore a more appropriate test would involve running for it to be functional.
The VJT also fails to give any useful, quantifiable figures. The height to which you can jump in one bound is a great simple visualization of your current capacity, but does this help us with our training plans? No, not unless your sport primarily involves jumping.
One alternative that I’m a fan of is the running of an aerobic Sprint Test. This is a great method for paintballers as it involves 5 short bursts of sprinting power. The results that can be derived include a figure of power, power: weight ratios and a fatigue index/ how anaerobically fit you are. All of this data is extremely relevant to paintball. RAST is therefore functional, specific and multi-quantifiable.
RAST does require a little bit more effort than the VJT and some help in conducting the test, but for any serious athlete this is an absolute must. Following the test a few simple maths equations can produce a complete anaerobic sprinting profile for the participant and set them on their way to a program of success. Simple!
As an athlete, would you use a tool like the RAST to improve your performance?
