Test protocols

List of test protocols

Maximum muscular strength (low-speed strength)

• 1RM Bench Press
• 1RM Bench Pull
• 1RM Back Squat

Maximum muscular power (high-speed strength)

• 1RM Power Clean
• Standing Long Jump
• Vertical Jump
• Static Vertical Jump
• Reactive Strength Index
• Margaria-Kalamen Test

Anaerobic capacity

• 300-Yard (274 m) Shuttle

Local muscular endurance

• Partial Curl-Up
• YMCA Bench Press Test

Aerobic capacity

• 1.5-Mile (2.4 km) Run
• 12-Minute Run
• Yo-Yo Intermittent Recovery Test
• Maximal Aerobic Speed Test

Agility

• T-Test
• Hexagon Test
• Pro Agility Test
• 505 Agility Test

Speed

• Straight-Line Sprint Tests

Balance and stability

• Balance Error Scoring System (BESS)
• Star Excursion Balance Test (SEBT)

Flexibility

• Sit-and-reach test
• Overhead squat

Body composition

• Skinfold Measurements

Anthropometry

• Girth Measurements

Procedure details for selected tests

1RM Bench press

Equipment:

• Barbell, weight plates, and two safety locks
• Sturdy bench press bench

Personnel:

• One spotter, one recorder

Procedure:

1. Instruct the athlete in proper technique for the 1RM flat barbell bench press.
2. The spotter assists as needed during lifts.
3. Athlete performs warm-up sets with submaximal loads before attempting the 1RM.
4. Weight is progressively increased until the athlete reaches the maximal load within three to five attempts.

1RM Bench pull

Equipment:

• Barbell, weight plates, safety locks
• Sturdy bench

Personnel:

• One spotter, one recorder

Procedure:

1. Athlete grips the bar with a closed pronated grip, wider than shoulder-width.
2. Bench height is set for comfort.
3. Athlete starts lift from the hang position.
4. Bar is pulled up toward the lower chest or upper abdomen with elbows pointed up.
5. The bar must touch the underside of the bench.

Video from The Strength Institute on YouTube.

1RM Back squat

Equipment:

• Barbell, weight plates, safety locks
• Squat rack with adjustable spotting bars

Personnel:

• Two spotters, one recorder

Procedure:

1. Athlete is instructed on proper squat technique.
2. Warm-up sets are performed before attempting the 1RM.
3. Load increments are larger compared to the 1RM bench press.

1RM Power clean

Equipment:

• Olympic-style barbell, weight plates, safety locks
• Lifting platform

Personnel:

• One tester/recorder

Procedure:

1. Athlete is instructed on proper power clean technique.
2. Warm-up sets are performed.
3. Weight increments are selected accordingly.
4. Athlete attempts maximal lift.

Vertical jump

Equipment:

• Smooth wall, measuring tape/stick
• Chalk (for wall method) or commercial vertical jump device

Personnel:

• One tester/recorder

Procedure:

1. Athlete stands with dominant side near the wall, reaches up, and marks the reach height.
2. Athlete then performs a countermovement jump and marks the highest reach.
3. Best of three trials is recorded.

Static vertical jump

Procedure (using a contact mat system):

1. Athlete starts on the contact mat and descends into a squat.
2. Holds the squat for 2-3 seconds before jumping.
3. Jump height is measured using a contact mat system.
4. Best of three trials is recorded.

Video from Fentonperformance on YouTube.

Reactive strength index

Equipment:

• Boxes of varying heights
• Commercial jump/contact mat system

Procedure:

1. Athlete stands on top of a box and steps off.
2. Upon landing, the athlete jumps as high as possible while minimizing ground contact time.
3. Jump height and contact time are recorded.
4. Best of three trials is used to calculate the reactive strength index.

Margaria-Kalamen stair sprint test

Equipment:

• Staircase with at least nine steps
• Measuring tape, timing system

Procedure:

1. Athlete sprints up the stairs three steps at a time.
2. Time is recorded from the third to the ninth step.
3. Power is calculated based on weight, step height, and time.

Video from Cody Heeter on YouTube.

300-yard (274 m) shuttle

Equipment:

• Stopwatch with at least 0.1-second resolution
• Two parallel lines 25 yards apart

Procedure:

1. At the signal, they sprint back and forth between the lines for six total round trips.
2. Best time is recorded.

Video from Calvin Dietz on YouTube.

Partial curl-up

Equipment:

• Metronome, ruler, masking tape, mat

Procedure:

1. Athlete assumes a supine position with knees at 90°.
2. Measure a 12cm piece of tape and place by the athletes fingertips on the mat.
3. A metronome is set at 40 beats per minute.
4. Athlete performs slow, controlled curl-ups in time with the metronome. Making sure that their fingertips just pass the piece of tape.
5. The maximum is 75 repetitions.

Video from MCCTC ExSci on YouTube.

Push-up test

Equipment:

• 4-inch (10 cm) diameter foam roller (for female athletes)

Personnel:

• One recorder/technique judge

Procedure:

1. For both the Army and American College of Sports Medicine (ACSM) standards, men assume the standard push-up starting position with hands shoulder-width apart, elbows extended, and body straight.
2. For Army standards, women assume the same position as men.
3. For ACSM standards, women start with knees on the ground instead of feet.
4. For Army standards, as many repetitions as possible are completed in a 2-minute period. The athlete may pause only in the up position.
5. For ACSM standards, repetitions continue until failure without pausing.
6. The test ends when proper form can no longer be maintained.

YMCA bench press test

Equipment:

• Barbell, weight plates, two safety locks
• Flat bench press bench
• Metronome

Personnel:

• One spotter/recorder

Procedure:

1. Instruct the athlete in proper bench press technique.
2. Set the weight at 80 lbs (36 kg) for males and 35 lbs (16 kg) for females.
3. Set the metronome to 60 beats per minute (one beat up, one beat down).
4. The athlete lifts the bar, lowering and raising it in time with the metronome until unable to keep pace.
5. The movement must remain smooth and controlled.

1.5-mile (2.4 km) run

Equipment:

• Stopwatch
• Quarter-mile running track or measured 1.5-mile (2.4 km) course

Personnel:

• One tester to call times, one recorder

Procedure:

1. Athletes warm up and stretch.
2. All runners line up at the starting line.
3. On an auditory signal, athletes begin running at a steady pace.
4. The time is recorded as athletes cross the finish line.

12-minute run

Equipment:

• 400 m track or flat looped course with a marker at each 100 m
• Stopwatch

Personnel:

• One tester to call athlete positions, one recorder

Procedure:

1. Athletes line up at the start.
2. On an auditory signal, they travel as far as possible in 12 minutes.
3. Distance covered is recorded and used to estimate VO2 max.

Yo-Yo intermittent recovery test

Equipment:

• Cones
• Tape measure (30 m minimum)
• Audio software and speakers
• Flat floor with good traction

Personnel:

• One tester/recorder, one spotter

Procedure:

1. Arrange markers as shown in the diagram in the video (20 m test course).
2. Athletes start at the line and run 20 m to the marker and back in time with beeps.
3. After each 20 m return run, they have a short recovery jog.
4. Speed increases progressively.
5. The test ends when the athlete fails to reach the required pace twice.

Video from Jay Kasthuri on YouTube.

Maximal aerobic speed (MAS) test

Also known as the beep test.

Equipment:

• Cones placed at 25 m intervals
• Tape measure
• Audio software and speakers

Personnel:

• One tester/recorder

Procedure:

1. The initial speed is set based on the athlete’s fitness level.
2. The athlete runs back and forth between the cones in time with the beeps.
3. The speed increases by 1 km/h every two minutes.
4. The test ends when the athlete can no longer maintain the speed.

T-test

Equipment:

• Four cones
• Tape measure
• Stopwatch

Personnel:

• One tester/recorder, one spotter

Procedure:

1. Arrange cones in a T-shape (5 yards apart horizontally, 10 yards forward).
2. The athlete sprints forward to the first cone in the middle, shuffles laterally to the right cone, shuffles laterally to the left cone, shuffles laterally to the middle cone and backpedals to start.
3. The athlete must touch the right cone with the right hand and the left cone with the left hand, keep the feet from crossing while shuffling, face forward throughout, and shuffle laterally rather than running.
4. The best time of two trials is recorded.

Video from Human Kinetics on YouTube.

Hexagon test

Equipment:

• Tape
• Measuring tape
• Stopwatch

Personnel:

• One tester/recorder, one line judge

Procedure:

1. Create a hexagon (24-inch sides).
2. Athlete jumps in and out of each side three times in a continuous clockwise sequence.
3. The best of three trials is recorded.

Video from RejectInc on YouTube.

Pro agility test

Equipment:

• Soccer field or similar
• Stopwatch

Personnel:

• One timer/recorder, one line judge

Procedure:

1. Athlete starts in a three-point stance, straddling the center of three lines.
2. On signal, they sprint 5 yards left, then 10 yards right, then back to the start.
3. The best of two trials is recorded.

Video from keinan briggs on YouTube.

505 agility test

Equipment:

• Cones
• Stopwatch or timing lights

Personnel:

• One timer/recorder, one line judge

Procedure:

1. Arrange cones in a straight line (5 and 10 m apart).
2. Athlete sprints 10 m, touches a marker, then sprints back.
3. Record the time from when the cross 5 m cone and until they get back to the same come.
4. The best of two trials is recorded.

Video from sportreact on YouTube.

Sprint test (10, 20, 40 yards)

Equipment:

• Stopwatch or timing lights
• Running surface with start and finish markers

Personnel:

• One timer/recorder

Procedure:

1. Athlete warms up and does practice runs.
2. Athlete starts in a three- or four-point stance.
3. On signal, they sprint a specified distance at maximal effort.
4. The best of two trials is recorded.

Balance error scoring system (BESS)

Equipment:

• Foam balance pad
• Stopwatch

Personnel:

• One tester/recorder

Procedure:

1. Athlete assumes three stance positions (double-leg, single-leg, tandem stance).
2. Stances are held for 20 seconds each with eyes closed.
3. Errors (e.g., hand movements, stepping, opening eyes) are counted.
4. The total number of errors is recorded.

Star Excursion Balance Test (SEBT)

Equipment:

• Adhesive tape

Personnel:

• One recorder

Procedure:

1. The athlete stands in the center of a grid with eight lines (120 cm) extending out at 45° increments.
2. The athlete maintains a single-leg stance facing in one direction while reaching with the contralateral leg as far as possible along each taped line, touching the farthest point before returning to the starting position.
3. The distance from the center of the star to the touch position is measured.
4. The starting direction and support leg are chosen randomly. Three trials are performed for each condition and averaged.
5. A 15-second rest is allowed between each of the reaches.
6. Trials are discarded if the athlete does not touch the line, lifts the stance foot, loses balance, or does not maintain the start position for 1 full second.
7. Athletes should perform at least four practice trials before testing.
8. Testing the anteromedial, medial, and posteromedial positions is often sufficient.

Sit-and-reach test

Equipment:

• Measuring tape or stick
• Adhesive tape
• Standard sit-and-reach box (permissible alternative)

Personnel:

• One tester/recorder

Procedure:

1. Tape a measuring stick or measuring tape to the floor, placing a 24-inch (61 cm) tape line across it at a right angle, marking the 15-inch (38 cm) point.
2. Warm up with mobility exercises for the hamstrings and lower back, such as jogging in place and toe-touching.
3. The athlete sits shoeless, placing feet 12 inches (30 cm) apart with toes pointed upward, heels touching the tape.
4. The athlete slowly reaches forward with both hands, keeping fingers in contact with the measuring stick. The tester may hold the knees down if needed.
5. The test is repeated three times, recording the best attempt.

Video from Fitness at Southbank on YouTube.

Overhead squat test

Equipment:

• Wooden dowel or barbell

Personnel:

• One tester/recorder

Procedure:

1. The athlete holds the dowel overhead, with shoulders fully flexed and elbows locked. The grip should be twice shoulder-width, feet shoulder-width apart, toes pointing forward or slightly outward.
2. The athlete squats down, ensuring that heels remain in contact with the floor.
3. The lowering continues until the crease of the hips is below the top of the knee.
4. The athlete should be able to maintain an upright torso, with the dowel remaining overhead.
5. A minimum of five repetitions is performed for assessment.
6. The test is scored as pass/fail based on proper execution.

Skinfold measurement for body composition

Equipment:

• Skinfold calipers
• Flexible tape measure
• Marking pen

Personnel:

• One tester, one recorder

Procedure:

1. Measurements should be taken before exercise to ensure reliability.
2. Grasp the skin firmly with the thumb and index finger to form a skinfold.
3. Place the caliper perpendicular to the skinfold, 0.5 to 1.0 inches from the fingers.
4. Release the caliper grip and read the dial within 1-2 seconds to the nearest 0.5 mm.
5. Obtain a second measurement for each site and average them if within 10% variation.
6. Calculate body fat percentage using the appropriate population-specific equation.

Measurement Sites:

• Chest: Diagonal fold at the midpoint between the anterior axillary line and the nipple.
• Thigh: Vertical fold at the midpoint between the hip and knee.
• Abdomen: Vertical fold 1 inch (2.5 cm) to the right of the umbilicus.
• Triceps: Vertical fold at the midline of the upper arm.
• Suprailium: Diagonal fold above the iliac crest.
• Midaxilla: Vertical fold at the midaxillary line.
• Subscapula: Diagonal fold from the inferior angle of the scapula.
• Calf: Vertical fold on the medial calf at maximum circumference.

Girth measurements

Equipment:

• Flexible, spring-loaded tape measure (e.g., Gulick tape)

Personnel:

• One tester, one recorder

Procedure:

1. Position the athlete in a relaxed anatomical position for each measurement.
2. Measure the following sites:
   • Chest: At nipple level (males) or maximum circumference (females)
   • Waist: At the level of the umbilicus
   • Hips: Maximum protrusion of the buttocks
   • Right upper arm: At maximal circumference
   • Right forearm: At maximal circumference
   • Right thigh: Just below the buttocks
   • Right calf: At the largest circumference

Statistical evaluation of tests

Central tendency

• Mean: The average of the scores.
• Median: The middlemost value in a set of scores.
• Mode: The most frequently occurring score.

Variability

• Range: The difference between the highest and lowest scores.
• Standard deviation: A measure of the dispersion of scores.

Percentile rank

• A measure of an individual’s performance relative to a group.

Inferential vs. magnitude statistics

• Inferential statistics: Draws conclusions from population samples.
• Magnitude statistics: Provides insights into the practical significance of changes.

Developing an athletic profile

Steps

1. Select tests that relate to the sport or position.
2. Use valid and reliable tests.
3. Administer the test battery to as many athletes as possible.
4. Determine the smallest worthwhile change and compare to norms.
5. Conduct pre- and post-training testing.
6. Use test results to identify strengths and weaknesses.