Sports Performance Fitness Testing Protocol 2016/17
Fitness testing The purpose of this booklet is to give FCUSA coaches full descriptions of of the fitness tests that their players will complete. Each test explanation includes the aims of the test, equipment needed, test procedure and scoring method. This is so that we can obtain more reliable fitness testing data, which can then be used to create club averages, highs and lows and to track player progress throughout their FCUSA career. Which tests? 20 and 40 yard sprint Push ups Arrowhead Agility Sit ups Standing broad jump Yo Yo
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To measure? Linear Speed Upper body strength Multi Directional Speed Core strength Explosive Power (legs) Aerobic Capacity
• Prior to performing the testing players are required to complete a full dynamic warm up to prepare. • Ensure that testing is consistent and that you pay attention to detail, for example ensure that players start the broad jump behind the line EVERY time, only push ups that have full arm extension count as 1, players don’t use their arms for momentum when performing the sit ups. Measurement Conversions > 3 feet = 1 yard > 60 feet = 20 yards > 5 metres = 16.4 feet > 10 metres = 32.8 feet Set up:
> 120 feet = 40 yards > 20 metres = 65.6 feet
SPEED: Oyds-20yds/Oyds-40yds SPRINT Before performing the sprint test, the players should perform a specific sprint warm-up in preparation for the three maximal sprints. This can be a number of 20yd sub-maximal sprints, gradually building up intensity. For example the player may complete the following: 2 x 20yds @ 65-75%, 2 x 20yds @ 80-85%, 1 x 20yds @ 85-90% (Walk back recovery)
Without Electronic Timing Gates: Aim To measure speed in moving forwards on the field. Equipment • Performed on a soccer field • Cones, measuring tape and stopwatch. Procedures • The 20 & 40 yard sprint should be set up along the sidelines • Cones or markers should be set up at the starting position at Om and the end position, 20/40yds Start Om X X20yds X40yds • The starting point is the Oyds starting line, marked with two cones • Two cones should be placed one yard beyond the final 20yd mark to ensure that the player does not slow down prior to the 20yd marking cone.
Scoring
• The player must stand at the starting position • When the player is ready, they will self select when they 'go' and the timer/coach starts the stopwatch reacting to the players first movement • The player sprints 20/40yds as fast as possible • Repeat both the 20yds and the 40yds two times. • Rest between trials is the walk back recovery from each trial (minimum) Only the best result is recorded
UPPER BODY MUSCULAR ENDURANCE TEST: PUSH-UP TEST Aim Equipment Procedures
Scoring
• To determine the muscular endurance of the triceps, pectoral and deltoid muscles • Stopwatch and a partner • The player assumes a prone (face down) position on the floor with the hands directly under the shoulders, legs extended and together, and toes tucked under so they are in contact with the floor. • A partner’s closed fist is placed on the floor, between the chest and the floor of the player performing the test. • On the 'go' command from the coach, the player pushes with the arms until they are fully extended off the floor • The player then lowers the body until the chest touches the partner’s fist. • At this point, the line from the head to the toes should be straight. • All of this movement should be performed only by the arms and shoulders. • The player should maintain a good rhythm and complete as many repetitions within 60 seconds as they can • The player can rest between repetitions if they are unable to push-up continuously throughout the 60 seconds. • A partner counts the total number of repetitions • The score is the number of complete repetitions performed in 60 seconds while maintaining correct form
MULTI-DIRECTIONAL SPEED: Arrowhead Agility Aim Equipment Procedures
• This test measures a player’s speed with directional change • Timing gates/Stopwatch and 6 cones • Three cones are set five yards apart on a straight line. A fourth cone is placed 10 yards from the middle cone so that the cones form a 'T'. • Each athlete runs a total of four trials – two on the right hand course, two on the left hand course • Players put one foot on (not over) the starting line in an athletic stance • For the right trial - sprint to A, round the left side of A to C, round the right side of C and sprint to B, round the right side of B and sprint back to start • Players start when they are ready
Scoring
• The coach stops the watch • Players are allowed 2 attempts on each side • Players are disqualified if they run over cones and not around them or if they run the course incorrectly Only the best result is recorded for both the left and the right hand trial
ABDOMINAL MUSCULAR ENDURANCE: SIT-UP TEST Aim
• Evaluates abdominal muscular endurance
Equipment
• Stopwatch
Procedures
• The player performs as many controlled bent knee sit-ups as possible within 60 seconds. • Knees bent, feet flat on floor, unrestrained. • On the 'go' command from the coach, the player slides their hands along their thighs until elbows touch their knees. • On the return the player's shoulder blades must return to the floor. • The player can rest between repetitions if they are unable to sit-up continuously throughout the 60 seconds.
Scoring
• The number of complete repetitions performed in 60 seconds
LOWER BODY POWER: STANDING BROAD JUMP TEST Aim Equipment Procedures
Scoring
• To measure explosive power of the legs • tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. • The athlete stands behind a line marked on the ground with feet slightly apart • A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. • The subject attempts to jump as far as possible, landing on both feet without falling backwards. • Three attempts are allowed. • The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). • Record the longest distance jumped (in cm), the best of three attempts.
CARDIOVASCULAR TEST: Yo-Yo Intermittent Recovery Test Level1 and Level 2 Aim
Equipment
Procedures
Scoring
The Yo-Yo Intermittent Tests are similar to the Yo-Yo Endurance Test (a variation of the beep test), except in the intermittent tests the participants have a short active break (5 and 10 seconds for the endurance and recovery test, respectively). There are two versions of the Yo-Yo Intermittent Test: the Level or Stage 1 test starts at 10 km/hr and the Level or Stage 2 test starts at 13 km/hr. We shall use level 1. Flat, non-slip surface, marking cones, measuring tape, pre-recorded audio cassette or cd, cd or cassette player, recording sheets. Use cones to mark out three lines 20 meters and 5 meters apart. The subject starts on or behind the middle line, and begins running 20 m when instructed by the cd. This subject turns and returns to the starting point when signaled by the recorded beep. There is a active recovery period (5 and 10 seconds respectively for the endurance and recovery versions of the test) interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the other cone and return to the starting point. A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle The athlete's score is the total distance covered before they were unable to keep up with the recording. The Yo-Yo intermittent test usually takes between 6-20 minutes for level 1 and between 2-10 minutes for level 2.
END OF TESTING
Reconciliation Any questions regarding the testing procedure / results contact FCUSA Coastal Sports Performance Director James Boden at james@allgenathletes.com