Bandwidth is a bit difficult/impossible w/o moving files hence and forth (that's how speedtest.net and the likes do it, using a browser cache/temp/flash datastore), but latency is easy to measure with any protocol:
just time the interval between request and response. Preferably a couple of times.
Note that if you want to measure bandwidth yourself, be careful not to measure your own bandwidth:
E,g, I have 100/30 but at work I have 500/500. I'll end up measuring myself.