Balance

Cardio-Vascular Endurance (Stamina)

Flexibility (Suppleness)

Strength

Speed

Reaction Time

Agility

Co-ordination Muscular Endurance

Body Composition

Power

The ability to stay upright without falling over. A balance should be held for 3 seconds. It is very

important for most sports The ‘Stork Stand Test’ tests your balance.

Static Balance Maintaining a

balance while still

Dynamic Balance Maintaining a balance

whilst moving

The ability to move one or more body parts at the same time. We use our senses to co-ordinate the

movement. The ‘Alternate Hand/Wall ball Toss’ tests your co-ordination.

For example: Andy Murray needs to move his legs to get to the ball and swing his arm to hit it while his eyes watch the path of the ball to ensure he hits it at the right time.

Anderson Ball Catch Test A Test for Hand – Eye Co-ordination

Resources

To undertake this test you will require:

A tennis ball Stop Watch A flat wall An assistant (who acts as timekeeper)

Procedure

You start with a tennis ball on one hand. Stand 2 metres from the wall, with both feet together The assistant shouts ‘go’ and starts timing 30 seconds Throw the ball against the wall and catch it in your opposite hand Keep repeating the action After 30 seconds ask your assistant to shout ‘stop’ Record the number of catches you completed in the 30 seconds – you are allowed two attempts.

The ability to change direction quickly whilst moving at speed. This is tested with the ‘Illinois Agility Test’.

For example: Ronaldo performing a ‘step over’ skill to outwit (dodge past) a defender For example:

Hape using his agility skills to avoid being tackled in rugby.

Illinois Agility Run test A Test for Agility

Resources To undertake this test you will require:

Flat surface 8 cones Stopwatch Assistant

Procedure

The Illinois Agility Run test is conducted as follows:

The athlete lies face down on the floor at the start point. On the assistant’s command the athlete jumps to his/her feet and negotiates the course

around the cones to the finish. The assistant records the total of time taken from his command to the athlete completing

the course.

The ability to produce a large amount of force in one action. It is important in explosive events like

jumping, throwing and sprint starts. The ‘Standing Board Jump’ tests power.

For example: Chris Tomlinson (GB long jumper) needs power to explode off the take off board in order to achieve the best possible jump. He uses the speed in the run up and strength in his legs to achieve the power required.

Standing Board Jump A Test for Power

Resources To undertake this test you will require:

Tape to mark the start line Flat, non slip surface

Procedure

The Standing Board Jump test is conducted as follows:

• Use the tape to mark start line. Ensure there is enough space to mark three jumps in a row (approx. 10 metres)

• Stand with your feet slightly apart and your toes touching the back of the line. You are going to make three jumps in a row without stopping between the jumps.

• Each time you jump take off and land both feet by bending your knees and swinging your arms. You must land without falling or reaching back before taking the next jump.

• After the third jump stay in your landing position and ask a friend to make a line behind the heel nearest to the starting line. Measure the distance from the staring line to your finishing position and record it on your scorecard.

• You may have two attempts and record your best score.

The time taken to react to a stimulus. It is tested by using the ‘ruler drop test’.

For example: Sprinters react to the sound of the gun (stimulus) to tell them that the race has started. The quicker they can react to this the better start they will achieve.

The ability to move body parts quickly, to get from A to B as quickly as possible.

The ’20m sprint’ tests your speed.

For example: Usian Bolt needs speed in order to complete the 100m sprint as quickly as possible.

50 metre Sprint Test A Test for Speed

Resources To undertake this test you will require:

20 metre tape measure Stopwatch

Procedure

Measure a distance of 50m and allow a run off area of least 5m using tape or cones to mark the start and finish lines.

Get into a comfortable starting position with foot behind the line. Ask a friend or coach to start and time you.

On the start signal run as fast as you can down the 50m course.

The amount of force a muscle can exert against a resistance. This can be how much weight you are able

to lift. It helps sportspeople to hit, tackle and throw. This is tested with the ‘Hand Grip

Dynamometer’.

For example: Dean Bowring (British Powerlifting Champion) uses muscular strength to lift very heavy weights in one go. He can lift 307kg bench press – British World Record

Press Up A Test for Strength

Resources To undertake this test you will require:

Mat Stopwatch

Procedure

• Lie flat on the mat, face down with your hands beside your shoulders and your palms flat on the floor.

• With your back straight and stomach tight, push your body off the floor until your arms are almost straight – without locking your elbows. Only your hands and your toes should be touching the floor.

• Bend your arms to lower your body back down towards the floor – until your upper arms are parallel to the floor or until your body is between one and two inches from the floor. That is one complete press up.

• Get a friend to time you for one minute. Stop if you are unable to keep your back straight, or need to rest between press ups. Record how many press ups you do in one minute on your scoreboard.

The range of movement around a joint. The level of flexibility depends on a persons joints, ligament,

tendons and muscles. The ‘sit and reach test’ tests flexibility.

For example: Tom Daley must be highly flexible when diving, as it enhances his ability to learn movements, skills and dives, and to train longer and harder. Flexibility also enhances a divers' balance – a key element of diving.

The ability to keep working for long periods of time without getting tried (fatigue). The ‘Multi-Stage

Fitness Test’, also known as the ‘bleep test’ test your cardio-vascular endurance.

For example: Paula Radcliffe needs good cardio-vascular endurance to be able to keep running for 26.2 miles (Marathon)

Multi Stage Fitness Test Cardio Vascular Endurance

Resources To undertake this test you will require:

Multistage Fitness Test CD Tape Measure Tape / cones to mark

Procedure

• This test must be done with the help of a coach or teacher.

• Measure out a distance of 20 metres and mark out the start and finish lines. This test is physically demanding so make sure a qualified adult is in attendance.

• Start the multistage fitness test CD and begin with your feet behind the line. The test begins after a short introduction. The single bleeps will be heard at regular intervals. You should aim to complete each 20m shuttle on or before the next bleep.

• You must place a foot over the line at the end of each shuttle. A triple bleep and commentary sounds at the beginning of a new level. The interval between beeps decreases at the beginning of each level so the running speed needs to be increased.

• If you fail to reach the end of the shuttle by the time the bleep sounds you should receive a warning from the teacher. You then must catch up with the bleeps as after the third warning you must withdraw from the test.

• Record the level and shuttle number at the point at which you drop out on your scoreboard.

The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for a extended period of time. There are a number of ways that muscular

endurance can be tested: Sit up Bleep Test

Sit ups / press ups in 2 minutes

For example: The British Coxless Rowing team need to have excellent muscular endurance to enable them to complete the race at a steady but competitive pace.