Fitness testing for all sports
Fitness testing is one sure fire way to assess your gains from training.
Four simple fitness tests to assess your fitness for all sports
To perform well in any sport your fitness is very important. Your fitness should be improved steadily throughout the year or season and can be monitored by fitness testing. However which fitness tests should you use and which fitness variables should be measured to monitor your fitness throughout the year.
By repeating tests throughout the year can give you a valid estimate of your progress. If you find your performance is not improving, changes can be made to your training to enhance your fitness. If your fitness is progressing you can gain confidence from knowing your training is successful.
To help you monitor your fitness throughout the year, four tests have been formulated which are easy to perform and can be carried out for a variety of different sports. It is however important that the tests are performed on relatively similar days.
For example running on a cool dry day may provide much different results to performing a test on a hot and humid day. Another example is your mood on a day. You will not produce as good a performance when you are feeling tired as you would on a day when you are feeling great.
At least one day of rest or very easy training should precede each fitness test, and you should always feel fresh and ready to perform at a high level on a fitness testing day.
The four simple tests to assess your fitness are shown below. Make sure you warm up thoroughly before undertaking all the tests:
1. The Six Minute Run
This is an endurance test, which involves running as far as possible in six minutes. This should be performed on a running track with the total distance covered in the six minutes the result of this test. The distance run should gradually improve with training.
The average speed you employ in this test will be very close to your vVO2max (your running velocity at your maximal aerobic capacity) which is known to be one of the very best predictors of endurance performance. If you are not an endurance athlete vVO2 max will still predict your endurance capacity on the football pitch, cricket pitch or basketball court, so it is a worthwhile variable to monitor for a variety of athletes.
Non-runners can also use this test. Cyclists, swimmers and rowers can all work as far as they can in six minutes.
Incidentally, if you find that your six minute test score is not improving over the course of your season, one of the best ways to enhance it is to complete three minute intervals at your vVO2max (the one you established in your most recent six minute test).
2. The Hopping Test
Most athletes don't realise that one of their legs is stronger than the other one and is therefore more injury resistant. This can be easily corrected and therefore improve performance as the weaker leg becomes stronger the athlete will become faster and less injury prone.
To identify the weaker leg the hopping test is used. This involves using a hill with an inclination of about 4-6% and a length from bottom to top of at least 40 metres. Starting from the bottom begin hopping up the hill very quickly on one foot only.
Take 100 hops or as many as you can manage and record this distance covered. Repeat this on the other leg when you are fully recovered.
Over 90% of athletes find a significant difference in the distances covered by their legs, a finding which should not be considered depressing since it actually represents good news: performances can be improved simply by shoring up the poorly performing limb.
To do so, complete the hopping test a couple of times a week, performing extra reps on the weaker leg. Cyclists can perform a similar test on a cycle ergometer by cycling as fast as possible for one minute, using one leg at a time; the poorer performing leg can then be put through extra one leg exertions.
3. The Gut Check Test
Strength in the core (abdominal and lower back muscles) is very important in all sports. This is because core strength maintains stability of the upper body during movement.
If core strength is poor, the torso tends to move unnecessarily during motion, wasting energy however if core strength is good, an athlete can move with high efficiency. You can test your core strength as follows:
- Assume the prone 'Chinese-push-up' position, (the full body weight is supported only by your forearms and toes). Your body should be absolutely linear as you do this and your pelvis tucked (for proper tucking, tighten your butt muscles so that the bottom of your pelvic girdle moves forward or towards the ground);
- Hold the basic position (weight on forearms and toes) for 60 seconds, then lift your right arm off the ground for 15 seconds, supporting your full body weight on your left arm and the toes of both feet (keeping your body linear and your pelvis tucked);
- Return your right arm to the ground and raise your left arm for 15 seconds, again keeping your body in the proper alignment;
- Return your left arm to the ground and raise your right leg for 15 seconds, then return it to the ground and repeat on the other leg;
- Finally, elevate your right arm and left leg simultaneously for 15 seconds, then your left arm and right leg simultaneously for 15 seconds more (don't try lifting both legs or both arms at the same time!);
- Return to the basic position, and hold for 30 seconds to finish your core test.
If you don't complete the test, work on this routine four or five times a week until you do and then monitor yourself on a regular basis.
Once you can master the gut check, you will notice your movements will be much more coordinated and stable, and you should be able to run faster.
4. The Flying 50 Test
Speed is important in nearly every sport, and this test is all about speed. Start with a running start of 20m and then cover 50m as fast as you possibly can (it will be helpful to have a friend or training partner time you with a stop watch).
Over the course of your season, your 50m time should gradually improve. If it doesn't, you will need to add high speed running drills to your overall programme, along with running specific strengthening routines and plyometrics.
By using these four tests you can monitor your endurance capacity, leg strength and power, abdominal strength and speed. This will alow you to monitor your training and fitness improvements.
Courtesy of PPonline.co.uk
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