| A key part to any good training program
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| | run test, 5 ball pick-up, 4 cone sprint,
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| is to know the current status of an
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| | "T" agility test and the bowtie drill.
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| athlete with regards to their strengths
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| | Tests for Strength include 1 RM tests
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| and weaknesses. How fast is the athlete
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| | (bench press, 1 RM test (squat, handgrip
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| now! How agile is the athlete! What is
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| | strength test (hand grip dynamometer,
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| their reaction time like? Are they fast
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| | abdominal strength test (sit-ups in 1
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| only over a short distance or do they
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| | minute, isokinetic strength tests, total
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| possess speed-endurance! Does the lack of
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| | number of dips, pull-up test and total
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| good flexibility inhibit their ability to
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| | number of push-ups.
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| become faster? The only way to answer
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| | Tests for Power include medicine ball
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| these questions is to perform some
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| | side-throw, medicine ball overhead throw,
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| pre-season testing.
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| | single-leg hopping test, squat, vertical
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| Many coaches perform some form of
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| | jump test, standing broad jump test.
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| pre-season testing yet many do not know
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| | Tests for Flexibility include sit and
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| which tests to choose and which are
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| | reach, shoulder flexibility (use
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| specific to the fitness component that
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| | goniometer), hamstring flexibility.
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| they are trying to test. Choose tests
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| | Testing guidelines include testing prior
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| that are specific to the movements in
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| | to commencing your training program and
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| your sport. This requires performing a
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| | conducting a thorough warm-up before you
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| needs analysis and understanding the
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| | begin testing.
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| exact requirements for your sport.
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| | When testing you have to duplicate the
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| Benefits of Testing Include:
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| | exact testing procedures and variables in
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| Identifying the current status of the
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| | order to obtain valid and reliable
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| athlete with regards to speed. It gives
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| | results. You should also avoid excessive
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| you an idea of where you stand in
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| | physical activity the day before testing.
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| comparison to fellow athletes in your
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| | Perform the test at the same time of the
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| sport. When you conduct testing it will
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| | day, perform the tests on the same
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| allow the athlete to see where they stand
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| | surface and try to perform the test under
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| in relation to other athletes. They can
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| | similar weather conditions.
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| also use these tests to motivate them in
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| | Other key points include performing the
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| training to improve and strive to beat
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| | explosive tests first during a training
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| their test score the next time testing
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| | or testing session. Be sure to clearly
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| comes around.
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| | instruct the athletes on how to perform
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| Testing helps you to set goals for
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| | the test and allow for a trial run
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| yourself. You may not be as fast as your
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| | through of the test thus allowing for the
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| opponent but you can certainly decrease
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| | "learning" factor associated with a new
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| the difference gap. Speed is recognised
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| | test.
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| as one of the most important factors for
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| | Tests should be simple and easy to
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| success when training athletes. Once you
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| | administer. Perform tests in the same
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| know your current speed status then you
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| | order when re-testing. Have the athletes
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| can set goals for yourself on what times
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| | wear the same shoes and clothing. Test
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| you will aim to get.
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| | every 6 - 8 weeks. There is no need to
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| Testing also allows you to see if you are
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| | test every month or few weeks and in fact
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| fast in certain areas but not in others.
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| | this can be counter productive. You must
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| Eg. Do you have linear speed but are slow
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| | allow enough time for the adaptational
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| when it comes to speed with
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| | effects of your training to occur.
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| multi-directional changes?
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| | These tests should not be too
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| Are you fast once you get going but lose
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| | time-consuming to set up and perform.
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| time due to being slow off the mark? As
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| | There are many tests that you can perform
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| already mentioned there are many often
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| | that do not require special equipment.
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| neglected factors that determine how fast
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| | Most of these tests are not costly or
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| an athlete is.
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| | difficult to set up.
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| Testing gives you specific times and
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| | Testing is a great way to monitor your
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| results for a test that are measurable
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| | training program and to see what changes
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| and allows you to set goals for improving
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| | need to occur in order to be more
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| on theses times. When you beat a previous
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| | productive.
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| time for a certain test then you know
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| | With any good speed testing program it is
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| that you have become a faster athlete.
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| | very important that you perform tests
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| Tests for Speed include the sprint test
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| | specific to your sport. In tennis speed
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| over 10 metres, sprint test over 20
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| | occurs over very short distances. In
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| metres, fan drill (used for the ITN
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| | other sports such as American Football
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| Test), suicide sprints (speed -
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| | you would test speed for wide receivers
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| endurance, wave run speed and agility
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| | over 40 yards. This is where the needs
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| test and the 3 line speed and agility
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| | analysis that you have conducted for your
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| test.
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| | sport will identify these important
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| Tests for Agility include the agility box
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| | variables.
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