I want to thank Ryan Banta for an hour+ long discussion on testing for Track and Field.
The question to ask is, why test? Is there a correlation? Are you keeping your athlete’s “honest”?
Of course, the best test for 400m is to run a 400m!
If you use a 10-15m fly start, you can add 1 second for acceleration (though some track aficionados will argue 1.17 seconds is the more realistic number. I am using 1.0 based on the research from Valeriy Borzov.
SpeedEndurance TV with Ryan Banta on Testing
Below are the articles that mentions some of the tests in the video, if you want further reading.
Speed Running Tests
Speed Endurance Tests
Weight Room Exercises
Weight Room Exercises for Masters