Fitness Testing

Fitness Testing

How do you improve your level of conditioning?

1. Use proven fitness tests to build an profile of your all-round fitness.
2. Compare the results to the demands of your sport and then..
3. Develop a specific training program that strengthens your weak areas while maintaining your strengths.

Then perform the same tests at regular intervals and use the results as feedback to fine-tune your training. No matter what your sport, or the level at which you perform...

Fitness tests should be an integral part of your conditioning regime.

In fact they should be the basis on which your program is built. Every professional sports person performs fitness tests several times a season and for good reason...

Motivation -- Looking back and seeing how far you've come, how much you've developed is one of the most satisfying experiences in sport. Take full advantage of all the encouragement and reinforcement available to you.

What gets measured gets managed -- Fitness tests act as feedback. The path to your performance goal won't be a straight line, more like a series of peaks and troughs. How do you know if you're on course if you never measure your progress?

Fitness tests act as a benchmark for program design -- Stef plays hockey and has a goal of winning player of the season this year. She works long hours and has limited time to train. Stef knows hockey consists of endurance as well as elements of strength, power and speed so what does she devote her time to? All of them?

Not if she's pushed for time. She completes a battery of fitness tests designed to measure her endurance, power, strength, speed and flexibility for hockey. The results confirm that Stef is extremely powerful, fast and has good strength. Her flexibility needs work but it's the endurance results that are really promising...

They are terrible!

Stef knows that poor "hockey endurance" is letting her down, more importantly...

She understands that focusing on this area will bring her measurable results on the field. Without the fitness tests Stef would almost certainly have seen limited results by trying to cram in a bit of everything in a few short sessions.

Setting targets becomes easy -- If you want to play semi-professionally, even professionally, what level of endurance do you need? If the average pro soccer player can run 3500m in 12 minutes (a test to determine maximal aerobic power) where do you compare?

Whatever level you play at how can you set targets for your training if you don't know where you are now? Quite simply you can't.

With the importance of fitness tests out of the way let's move on to designing a test battery for your sport.

Designing A Battery Of Fitness Tests

What exactly is a battery of fitness tests and how do you design one?

It is simply a group of fitness tests that closely represents the various fitness demands of your sport.

The first step is to break down your sport into its different fitness components. For an event such as the 100m sprint or the marathon this is fairly straight forward. Games such as basketball, rugby and volleyball for example are a little more complex.

As an example, soccer is an intricate blend of endurance, strength, power and speed. Your test battery should include fitness tests that measure each of these components. But we don't stop there...

The fitness tests must replicate the precise energy demands and movement patterns within your sport. Sticking with our soccer example, which is more specific for measuring endurance?...

Walking 1 mile as quickly as possible (Rockport test) or...

Running in 20m bursts backwards and forwards that involves twisting and turning (Multistage shuttle run).

Once you understand the precise energy and fitness demands of your sport you can choose fitness tests that most accurately reflect your sport. In fact...

You can even make fitness tests up! There is nothing to stop you modifying existing tests so that they more closely represent your sport. Just remember to keep the test exactly the same the next time you use it.

You will find a list of fitness tests below. They are categorized under the different fitness components they measure i.e. strength, power, speed etc. Put together a collection of tests (your test battery) that gives a good representation of your sport. Feel free to modify them any way you like.

Use these general guidelines as well, to standardize the testing procedure and ensure accuracy and reliability...

Always warm up thoroughly before performing fitness tests. Perform 5-10 minutes of light aerobic exercise followed by stretching to all the major muscle groups.
If you are performing all the tests in one session, complete short, explosive tests first. For example a standing vertical jump should be performed before a multistage shuttle run.
Always keep the order of fitness tests the same.
Try to test at the same time of day.
Use the same equipment.
If an examiner is taking measurements, have the same person take the measurements each time.
Familiarize yourself with the testing procedures. Do a 'dummy run' if necessary.
Avoid eating within 2 hours of the test battery, and avoid smoking, coffee and alcohol on the day of the test.
Avoid training heavily the day before the fitness tests and at all on the test day.

The Fitness Tests

Here are some reliable fitness tests that measure strength, speed, power, endurance and flexibility. They require little or no equipment - or certainly equipment that is readily available to most people.

At the bottom of this page I'll be adding more fitness tests over the coming months. Some of these will include treadmill protocols like the Bruce and Norton treadmill test.

Strength Tests
1) One repetition max -- The standard strength test for all athletes.
2) Sit up test -- A good indication of core strength.
3) Press up test -- Used to test strength endurance.

Speed and Power Tests
1) 30m sprint -- A simple fitness test to measure power.
2) 30m sprint fatigue -- Excellent for multi sprint sports such as basketball, soccer, hockey etc.
3) Illinois agility test -- Another great fitness test for multi sprint sports.
4) Standing long jump -- A simple test to measure explosive, ultra-short term power
5) Standing Vertical jump -- The standard fitness test used to measure explosive power. Particularly relevant to basketball and volleyball.
6) Hexagon drill -- Excellent test to measure quickness, agility and balance.

Endurance Tests
1) Balke 15 minute run -- A fitness test to measure aerobic power (VO2max) indirectly.
2) Cooper 12 minute run -- As above
3) Multistage shuttle run -- Also used to estimate aerobic power but more appropriate for multi sprint sports. Also effective for testing large groups at a time.
4) Rockport test -- A simple walking test for less active individuals.

Flexibility Tests
There are only a few reliable tests to measure flexibility. The best instrument is a goniometer (a very simple and cheap type of protractor). It can be used to measure the flexibility of most joints and the range of motion for dozens of movements.
1) Sit and reach test -- The standard flexibility test that measures lower back and hamstring flexibility.
2) Trunk rotation test
3) Groin flexibility test

Body Composition Tests
Testing body composition is a little more complex. In a nutshell it is difficult to accurately and reliably test yourself. Even if someone else is testing you, accuracy and reliability are difficult to obtain.

An Example Battery Of Fitness Tests

Here's an idea for a test battery for our soccer example.

Example Test Battery For Soccer
Test number	Test	Fitness component	Time (mins)
1	Skinfold measurements	Body composition	20
2	Standing jump test	Explosive power	10
3	30 meter sprint test	Short term power	10
4	Sprint fatigue test	Power maintenance	10
5	1-RM test	Maximal strength	15
6	Press up test	Muscular endurance	5
7	Sit up test	Muscular endurance	5
8	Multistage shuttle run	Aerobic endurance	20
9	Sit and reach test	Flexibility	5
10	Groin flexibility test	Groin flexibility	5

Now that you have developed your battery of fitness tests use it at the beginning of your training program (usually the start of pre season training. Use precisely the same set of fitness tests to measure yourself about 6 weeks later and note your progress.

It's a good idea to test your fitness just prior to the start of the competitive season and then a couple of times during the competitive season.

After you've completed the test battery for the first time you should have a clear indication of your strengths and weaknesses. Design your training program to work predominantly on your biggest weaknesses. Focus on the 20% that will make 80% of the difference.

Use these strength tests before you begin weight training and then periodically during your training program.

The strength tests require a maximal effort. So...

 Warm up thoroughly before you begin.

 Always have a training partner to spot you.

 Leave at least 24 hours between exercising with weights and strength tests.