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. The athlete performs warm-up sets with submaximal loads before attempting the 1RM.
4. Progressively increase the weight 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. The athlete grips the bar with a closed pronated grip, wider than shoulder-width.
2. Set the bench height for comfort.
3. The athlete starts the lift from the hang position.
4. The athlete pulls the bar 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. Instruct the athlete on proper squat technique.
2. Perform warm-up sets before attempting the 1RM.
3. Use larger load increments than in the 1RM bench press.

1RM Power clean

Equipment:

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

Personnel:

• One tester/recorder

Procedure:

1. Instruct the athlete on proper power clean technique.
2. Perform warm-up sets.
3. Select weight increments accordingly.
4. The athlete attempts a 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. The athlete stands with the dominant side near the wall, reaches up, and marks standing reach height.
2. The athlete performs a countermovement jump and marks the highest reach.
3. Record the best of three trials.

Static vertical jump

Procedure (using a contact mat system):

1. The athlete starts on the contact mat and descends into a squat.
2. Hold the squat for 2-3 seconds before jumping.
3. Measure jump height using the contact mat system.
4. Record the best of three trials.

Video from Fentonperformance on YouTube.

Reactive strength index

Equipment:

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

Procedure:

1. The athlete stands on top of a box and steps off.
2. On landing, the athlete immediately jumps as high as possible while minimizing ground contact time.
3. Record jump height and contact time.
4. Use the best of three trials to calculate the reactive strength index.

Margaria-Kalamen stair sprint test

Equipment:

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

Procedure:

1. The athlete sprints up the stairs three steps at a time.
2. Record time from the third to the ninth step.
3. Calculate power 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. On the signal, the athlete sprints back and forth between the lines for six total round trips.
2. Record the best time.

Video from Calvin Dietz on YouTube.

Partial curl-up

Equipment:

• Metronome, ruler, masking tape, mat

Procedure:

1. The athlete assumes a supine position with knees at 90°.
2. Measure a 12 cm piece of tape and place it on the mat by the athlete’s fingertips.
3. Set a metronome to 40 beats per minute.
4. The athlete performs slow, controlled curl-ups in time with the metronome, making sure the 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, complete as many repetitions as possible 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. Record the time 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. Record distance covered and use it 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. Set the initial speed 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 middle cone, shuffles laterally to the right cone, shuffles laterally to the left cone, shuffles laterally back to the middle cone, and backpedals to the 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. Record the best time of two trials.

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. The athlete jumps in and out of each side three times in a continuous clockwise sequence.
3. Record the best of three trials.

Video from RejectInc on YouTube.

Pro agility test

Equipment:

• Soccer field or similar
• Stopwatch

Personnel:

• One timer/recorder, one line judge

Procedure:

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

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. The athlete sprints 10 m, touches a marker, then sprints back.
3. Record the time from when the athlete crosses the 5 m cone until they return to the same cone.
4. Record the best of two trials.

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. The athlete warms up and completes practice runs.
2. The athlete starts in a three- or four-point stance.
3. On the signal, the athlete sprints the specified distance at maximal effort.
4. Record the best of two trials.

Balance error scoring system (BESS)

Equipment:

• Foam balance pad
• Stopwatch

Personnel:

• One tester/recorder

Procedure:

1. The athlete assumes three stance positions (double-leg, single-leg, tandem stance).
2. Hold each stance for 20 seconds with eyes closed.
3. Count errors (e.g., hand movements, stepping, opening eyes).
4. Record the total number of errors.

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 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. Measure the distance from the center of the star to the touch position.
4. Randomly choose the starting direction and support leg. Perform three trials for each condition and average them.
5. Allow a 15-second rest between each reach.
6. Discard trials 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. Place 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 and 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. Repeat the test three times and record 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, and toes pointing forward or slightly outward.
2. The athlete squats down, keeping heels in contact with the floor.
3. Continue lowering until the crease of the hips is below the top of the knee.
4. The athlete should maintain an upright torso, with the dowel remaining overhead.
5. Perform a minimum of five repetitions for assessment.
6. Score the test 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. Take measurements before exercise to improve 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 they are 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.