Running a 30 yard dash is a common test used to measure an individual’s speed, agility, and overall athletic performance. Knowing your average 30 yard dash time by age can help you track your progress, set goals, and compare your performance to others in your age group.
Here is a breakdown of the average 30 yard dash times by age:
- Under 12: 4.5 – 5.5 seconds
- 12-14: 4.2 – 5.0 seconds
- 15-17: 4.0 – 4.8 seconds
- 18-22: 3.8 – 4.6 seconds
- 23-30: 3.6 – 4.4 seconds
- 31 and older: 3.5 – 4.3 seconds
How to Improve Your 30 Yard Dash Time
If you’re looking to improve your 30 yard dash time, here are some tips to help you increase your speed:
- Strength training: Focus on building strength in your legs, core, and upper body to improve your power and explosiveness.
- Sprint drills: Incorporate sprint drills such as interval training, hill sprints, and shuttle runs to improve your speed and agility.
- Proper form: Work on your running form to ensure you’re using proper technique and maximizing your efficiency.
- Rest and recovery: Make sure to give your body enough time to rest and recover between workouts to prevent injury and allow for optimal performance.
By tracking your average 30 yard dash time by age and implementing these tips, you can work towards improving your speed and overall athletic performance.