PERFORMANCE
TESTING
BECOME THE EXPERT
TESTING
Fitness Test: A test to assess someone's
physical fitness and health – usually designed to
test a specific component of fitness.
Testing can also include resting measures such
as health screening (resting heart rate, blood
pressure, etc) and psychological testing
(interviews, questionnaires, etc).
Testing Battery: A set of tests grouped together
and administered over a short period of time –
during an individual session, a couple of days or
a week.
BECOME THE EXPERT
PURPOSE OF TESTING
• Identify strengths and weaknesses – inform
programming
• Provide baseline measurements – track
improvement
• Can base training on test results – for example, %
of 1RM
• Identify talent
• Enhance motivation – athletes want to beat their
teammates
• Comparison – against others and relevant
normative data (same age and ability or elite level)
BECOME THE EXPERT
ORDER OF TESTING
1. Informed consent
2. Health history
3. Resting measures – body composition, psych
testing
4. Movement screening
5. Sub-maximal cardiovascular tests
6. Flexibility tests
7. Agility tests
8. Speed tests
9. Power tests
10. Strength tests
11. Anaerobic tests
12. Muscular endurance tests
13. Aerobic capacity tests
BECOME THE EXPERT
BODY COMPOSITION TESTS
• Height
• Body weight
• Body mass index (BMI) – easy to assess, no
specialist equipment, but does not factor in large
muscle mass (has its flaws)
• Waist-to-hip ratio
• Girth measurements – tape measure
• Skinfold measurements – easy once trained,
inexpensive, but less accurate for lean or obese
people
• Hydrodensitometry – gold standard, very accurate
but time-consuming and expensive
• Bioelectrical impedance analysis – very fast but
user error can affect results
BECOME THE EXPERT
MOVEMENT SCREENING TESTS
• Functional Movement Screen (FMS)
• Athletic Ability Assessment
• Overhead Squat Assessment
• Unilateral movements comparison – lunges,
skater squats
• Assess movement during the warm-up
BECOME THE EXPERT
STABILITY / BALANCE TESTS
• Single-leg balance test
• Stork balance test
• Star excursion balance test
• Y balance test
BECOME THE EXPERT
MOBILITY / FLEXIBILITY TESTS
• Sit and reach test
• Knee to wall test
• Back scratch test
• Lat and triceps flexibility test
• Trunk rotation test
• Goniometer can be used
BECOME THE EXPERT
SPEED & AGILITY TESTS
• Sprint testing with splits (5, 10, 30 and 40m, etc) –
timing gates or use of stopwatch
• Pro-agility test (5-10-5)
• 5-0-5 Agility test
• T-test
• Illinois agility test
• Quadrant jump test
• Agility hurdle test
• Reactive agility tests (open drills) – sports-specific
BECOME THE EXPERT
POWER TESTS
• Wingate anaerobic test – lab-based cycling test
• Vertical jump test (CMJ and SJ) – force plate,
contact mat, Vertec, Optojump, wall and chalk
• Loaded jumps
• Reactive strength index (RSI) – contact mat or force
plate
• Standing horizontal jump – single or multiple reps
• Bounds or hops – single or multiple reps
• Medicine ball throws
• Velocity-based training
BECOME THE EXPERT
MAX STRENGTH TESTS
Perform 1RM on a lift or estimate 1RM from a 2,3 or
5RM – 1RM calculator or coefficient
• Back squat / front squat
• Bench press / overhead press / push press
• Deadlift (conventional / sumo / hex bar)
• Pull-up / chin-up / parallel dip (weighted)
Other Tests:
• Dynamometer grip strength test.
• Velocity-based assessment – becoming popular but
requires VBT equipment
BECOME THE EXPERT
ANAEROBIC TESTS
Single Bout Tests:
• 200m / 300m / 400m / 800m Run
• 10x10 Shuttles
• 30 Sec Wingate test
Repeat Sprint Ability:
• Running-based Anaerobic Sprint Test (RAST)
• Repeat sprint ability test – 10x20m sprint starting every 20
seconds
• Sprint fatigue test: 10x30m sprints starting every 30 secs
• Phosphate recovery test – 7x7 sec sprints with 23 secs
recovery
BECOME THE EXPERT
MUSCULAR ENDURANCE TESTS
These tests can be done to failure or have a set time limit.
For example, 1-2 Minutes.
• Bench Press
• Push-ups
• Pull-ups
• Squats or leg press
• Sit-ups
• Dead hang
• Front plank
• Side plank
BECOME THE EXPERT
AEROBIC TESTS
• Lab-based aerobic capacity tests
• 1.5km / 2km / 3km / 5km / 10km – run / row / cycle
/ ski
• Multi-stage fitness test (bleep test) – there are
variations of this test (yo-yo)
• Bronco test – 20,40 and 60m shuttle performed 5
times with no rest
• Cooper 12-minute run – run for 12-minutes and
record the total distance covered in meters
• Tests for maximal aerobic speed (MAS) – 2km
BECOME THE EXPERT
NFL COMBINE
Here are tests that have been used in the annual
National Football League (NFL) draft combine
assessments.
• Height / Bodyweight / Arm Length / Hand Length /
BodPod (measures body fat and lean mass)
• 40-Yard Dash
• Bench Press: 225lbs as many times as possible
• Vertical Jump
• Broad Jump
• 20-Yard Shuttle
• Three-Cone Drill
• 60-Yard Shuttle
Other tests include psych testing (Wonderlic),
interviews, injury evaluations and drug testing, etc.
BECOME THE EXPERT
BASEBALL SPARQ FITNESS TESTS
These tests are taken from the Baseball
SPARQ (Speed, Power, Agility, Reaction,
Quickness) testing protocol.
• 30 Yard Dash
• Vertical Jump
• Rotational Power Ball Throw
• 20 Yard Shuttle
Major League Baseball (MLB) has recently
carried out an official combine.
BECOME THE EXPERT
NBA COMBINE
Here are tests that have been used in the
Nationall Basketball Association (NBA) draft
combine assessments.
• Height with and without shoes / Bodyweight /
Wingspan / Standing Reach / Bodyfat /
Standing Reach / Hand Length / Hand Width
• Standing Vertical Jump
• Maximum Vertical Jump: With a run up
• Lane Agility Test
• Reactive Shuttle Run
• 3 Quarter Sprint
• Max Bench Press: Max reps with 185lbs
BECOME THE EXPERT
CRICKET COMBINE
Cricket combines have been held in the
USA in previous years and along with
assessments of sporting skills, also
include:
• Broad Jump
• 20-Meter Dash
• Run-a-three agility test (cricket specific)
The yo-yo or bleep test (multistage fitness
tests) is also commonly used, and some
teams use a 2km best effort.
BECOME THE EXPERT
NHL COMBINE
Here are tests that have been used in the annual National
Hockey League (NHL) draft combine assessments.
• Standing Height / Bodyweight / Wingspan / BodPod
(measures body fat and lean mass)
• Grip Strength
• Bench Press Max Power: Lifting 50% of body weight for
3 reps as fast as possible – bar speed is recorded
(Watts/kg)
• Standing Long Jump
• Vertical Jump
• Max Pull-Ups
• Pro Agility Test
• Y-Balance Test
• Wingate Test: Anaerobic 30-second bike test
• V02 Max Test: Measuring the amount of oxygen used
on a maximal cycle ergometer
BECOME THE EXPERT
NRFL COMBINE
Here are tests that have been used in the
National Rugby Football League in the USA.
• Height / Bodyweight
• Vertical Jump
• Bench Press: Max reps with 225lbs
• 40-Yard Dash
• 60-Yard Shuttle
Note: The Bronco run is a very common
fitness test in rugby – famously used by the
All Blacks.
BECOME THE EXPERT
USTA COMBINE
Here are tests that have been used in the
United Stated Tennis Association (UTSA)
combine.
• 20-Yard Dash
• Vertical Jump
• Horizontal Jump
• Medicine Ball Forehand
• Medicine Ball Backhand
• Spider Agility Test
• 30-Second First Step Endurance Test
BECOME THE EXPERT
AFL DRAFT CAMP
Here are tests that have been used in the
Australian Football League annual draft
camp.
• Height / Bodyweight / Skinfold
Measurements / Arm Length / Hand Span
• Sit and Reach Test
• Vertical Jump
• 20 Meter Sprint
• AFL Agility Test
• AFL Sprint Recovery Test
BECOME THE EXPERT
MLS COMBINE
Here are tests that have been used in the
Major League Soccer player combine.
• 30 Meter Dash
• 5-10-5 Agility Test
• Vertical Jump
BECOME THE EXPERT
TESTS FOR COMBAT SPORTS
Here are examples of fitness tests that can be used
for combat sports such as boxing, MMA, Muay Thai
and kickboxing.
• Height / Body Weight / Skinfold Measurements /
Wingspan
• Back Scratch Test (Shoulder Mobility)
• Sit & Reach Test
• Maximum Aerobic Speed Test (2km Time Trial)
• 12 Minute Cooper Test
• Grip Strength: Dynamometer
• Vertical Jump
With the right equipment, striking speed and power
can be gathered – Quick-Strike / Power Cube / Upper-
Body Arm Crank.
BECOME THE EXPERT
ATHLETE PROFILING
Once an athlete has been put through a series of fitness tests, we can analyse the
results to identify strengths and weaknesses.
Strength Dominant
Profile Speed Dominant Athletes
Athletes
Max Strength Max Speed – Sprinting
Best At: Acceleration Plyometrics
Change of Direction Light Ballistic Training
Max Speed – Sprinting Max Strength Training
To Develop Weaknesses: Plyometrics Resisted Sprints
Light Ballistic Training Heavy Ballistic Training
BECOME THE EXPERT
ATHLETE PROFILING: EXAMPLES
Here are two tables that clearly illustrate an athletes profile.
What is considered fast for that athlete? Consider their age, level of performance and
sporting position – this is the information we need to gather in our needs analysis.
QUALITY FAST SLOW QUALITY FIT UNFIT
STRONG FAST
WEAK SLOW
BECOME THE EXPERT
PHYSICAL / TACTICAL / TECHNICAL
Once we have a good physical profile of the
athlete, it is important to compare this with their
tactical and technical abilities.
• Physical: How strong, fast and fit is the TACTICAL TECHNICAL
athlete?
• Tactical: Knowledge of the sport and the
ability to identify and effectively deal with
tactical problems that arise during
competition.
PHYSICAL
• Technical: The ability to effectively and
efficiently perform sports specific skills.
MY BOOKS: WWW.JASONCURTIS.ORG
BECOME THE EXPERT
PROGRAMMING & PERIODIZATION
If you want to learn how to program like an Elite-Level
Strength and Conditioning Coach, our
Programming & Periodization Online Course and
Manual is for you!
Get 50% off the Online Course:
https://courses.strengthandconditioningcourse.com/p/
programming-periodization-big8-no1-members
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/
programming-book
Buy the Book on Amazon:
https://mybook.to/programming
BECOME THE EXPERT
WARMING UP
If you want to learn how to warm- up like a world-
class athlete, this is the Online Course and Manual
for you!
Get 50% off the Online Course:
https://courses.strengthandconditioningcourse.com/p/
warming-up
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/
warmup-book
Buy the Book on Amazon:
https://mybook.to/warmingup
BECOME THE EXPERT
STRENGTH TRAINING
If you want to master over 100 free weight exercises,
this is the Online Course and Manual for you!
Get 50% off the Online Course:
https://courses.strengthandconditioningcourse.com/p/
strength-training-50-off
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/
strength-book
Buy the Book on Amazon:
https://mybook.to/strengthtraining
BECOME THE EXPERT
OLYMPIC WEIGHTLIFTING
If you want to learn how to perform and coach the
Olympic Lifts, this is the Online Course and Manual
for you!
Get 50% off the Online Course:
https://courses.strengthandconditioningcourse.com/p/
olympic-lifting-50-off
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/
weightlifting-book
Buy the Book on Amazon:
https://mybook.to/weightlifting
BECOME THE EXPERT
MUSCLES, MOBILITY & MOVEMENT
With 140+ Mobility and 85+ Strengthening Exercises for
over 50 Specific Muscles within the human body, this
manual takes a comprehensive look at how movement
occurs and the best ways to optimize it.
The manual takes an in-depth look at each individual
muscle and details the best methods of increasing their
flexibility, strength and muscular endurance.
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/mmm
-book
Buy the Book on Amazon:
https://mybook.to/mmm
BECOME THE EXPERT
ANATOMY & PHYSIOLOGY
If you want to learn the basics of Anatomy &
Physiology, this is the Online Course and Manual for
you!
Get 80% off the Online Course:
https://courses.strengthandconditioningcourse.com/p/
anatomy-physiology
Buy the eBook (PDF Download):
https://courses.strengthandconditioningcourse.com/p/
anatomy-book
Buy the Book on Amazon:
https://mybook.to/anatomyphysiology
BECOME THE EXPERT
BECOME A COACH
If you are interested in becoming a coach, our
qualifications are available worldwide and are
internationally approved (Active IQ + CIMSPA Endorsed).
You can jump straight onto the Level 4 Certificate in
Strength and Conditioning if you are already a qualified
personal trainer or sports coach or have a degree in a
related field.
If you don’t have any of the above, we can put you through
the Level 2 Certificate in Gym Instructing and Level 3
Diploma in Personal Training.
Request an Intro Pack below:
https://strengthandconditioningcourse.com/level-4/
BECOME THE EXPERT
LIFELONG ACCESS TO OUR ONLINE COURSES
The BIG 8 Pillars of S&C + Multiple Intro Courses – A&P, etc.
https://courses.strengthandconditioningcourse.com/p/home
• Programming & Periodization • Olympic Weightlifting
• Warming Up • Plyometrics
• Strength Training • Speed & Agility
• Ballistic Training • Metabolic Conditioning
BECOME THE EXPERT
MY YOUTUBE CHANNEL
If you like my content, check out my YouTube Channel:
Coach Jason Curtis
On the YouTube channel, I post a selection of video tutorials
from my BIG 8 Model.
https://youtube.com/c/coachjasoncurtisacademy
BECOME THE EXPERT
WWW.LINKTR.EE/SCCACADEMY
Go to our LinkTree to grab over 600-pages of FREE content + much more!
HOPE YOU ENJOYED
OUR CONTENT
BECOME THE EXPERT
