Body Composition Tests
You percentage of body fat is a critical measure of overall fitness. Carrying extra pounds of fat will cause fatigue and hurt your performance.
The most effective way to check body fat is by underwater weighing. However this is an expensive procedure and not always a realistic option. A simpler way to measure body fat is with an inexpensive body fat scale. This method, called bioelectrical impedance, is as simple as standing on a scale. Acceptable ranges are 6 to 14 percent for males and 12 to 20 percent for females.
Vertical Jump The vertical jump test is a good measure of explosive total-body power. The test is performed in two phases: standing reach and jump reach. Your vertical jump score is the difference between the two measurements. > Standing Reach > Jump Reach 20-Yard Drill The 20-yard agility drill measures your ability to accelerate, decelerate, and change direction. 1. On a flat surface, place a two-foot piece of tape to mark a center line. Measure five yards in both directions from the center line and mark these spots with the tape. Record the best of three trials. 300-Yard Shuttle The 300-yard shuttle measures anaerobic endurance. 1. On a flat surface, measure and mark 25 yards. The push-up, pull-up, and sit-up measure muscular strength and endurance in the upper body and torso. Push-Ups 1. Assume a proper push-up starting position: straight arms with hands flat on the floor, your thumbs directly below your armpits, and your fingers pointing straight forward. Your shoulders, back, buttocks, and legs are in a flat, straight position with toes touching the floor. Pull-Ups 1. Position your hands on the bar with palms facing away, shoulder-width apart, and arms in a fully extended position. The pull-up bar should be high enough to allow you to hang in a fully extended position, without your feet touching the floor. Sit-Ups 1. Lie on the floor with your knees bent so that your heels are 12 to 18 inches from your buttocks. Place your hands behind your head and interlock your fingers. Sit-and-Reach The sit-and-reach test measures hamstring and low back flexibility. 1. Sit with your legs extended in front of you, and the bottom of your feet touching the bottom step of a stair. Your feet should be about six inches apart. Repeat three times, and record your best score. It's obvious that it takes a lot of effort to test on a regular basis, and then use the test results to determine how well your strength and conditioning program is working. But the demands of setting up a personalized, progressive workout plan for 1,000 or 100 or even 1 athlete can be a headache--even for the most experienced coach or fitness guru... unless you have the right system. With WorkoutEngine, it's easy to create a year-round training plan that's custom-tailored to your sport, sport-season status (in-season, off-season) experience level, injury history, and goals (fat loss, muscle gain). If you're a coach, athlete, or anyone looking to get in top shape and take the guesswork out of your workouts, help has arrived. Start your WorkoutEngine No-Risk FREE Trial right now. Speed and Power Tests
1. Stand sideways next to a wall with your feet flat on the floor.
2. Mark the fingertips of your reaching hand with chalk.
3. Reach as high as possible and make a chalk mark on the wall.
4. Tape a yardstick to the wall, with the bottom of the yardstick resting on the chalk mark and the top of the stick pointing toward the ceiling.
1. Re-chalk your fingertips.
2. Stand sideways next to the wall and jump as high as possible, tapping the yardstick with your fingertips. (Don’t step before jumping.)
3. Jump three times and record your best height.Agility Tests
2. Have a coach or partner time you.
3. Straddle the center line with your feet at an equal distance from the line and place one hand on the line.
4. On the command “Ready Go,” run toward the line of your choice and touch it with your hand and foot.
5. Change direction and run past the center line to the opposite line and touch it with your hand and foot.
6. Again, change direction and run through the center line. This time do not touch the center line with your hand and foot.
7. The drill is over when you cross the center line the second time.Anaerobic Endurance Tests
2. Run to the 25-yard mark, touch it with your foot, then turn and run back to the start. Repeat this six times without stopping.
3. Record the average of the two times.Muscle Strength and Endurance Tests
2. Place a rolled towel (two inches high) on the floor directly below your chest.
3. Lower your body under control until your chest touches the towel, and then push your body up until your arms are fully extended.
4. Count the total number of completed reps. Don’t count a rep unless you touch the towel, your body remains in straight alignment throughout the movement, and your arms are fully extended.
5. The test is over when you can’t do a complete push-up.
2. Pull yourself up until your chin is above the bar, and then return to a fully extended hanging position.
3. Count the total number of completed repetitions. Don’t count reps if (a) your chin doesn’t clear the bar, (b) your arms fail to fully extend, or (c) your body swings.
4. The test is over when you fail to complete the upward movement or you don’t begin the upward movement within five seconds of completing a repetition.
2. Your partner will hold your feet in position, count your repetitions, and time you for 60 seconds.
3. On command, sit up until your elbows touch your knees and lie back until your shoulder blades touch the floor.
4. Repeat as many times as possible for 60 seconds. Don’t count reps if (a) you elbows don’t touch your knees, (b) your shoulder blades don’t touch the floor, or (c) your fingers or hands separate. Flexibility Tests
2. Set a ruler on the step so that it overhangs in your direction. The inch mark on the ruler that marks the bottom of your feet will be zero for the purpose of your test. Reaching beyond your feet indicates positive numbers. Not reaching your feet are negative numbers.
3. Keeping your legs straight, bend forward from the waist with your arms outstretched, your hands together, and your palms down.
4. Reach as far as you can at toe level and hold for two seconds. Get Organized With WorkoutEngine