More About...
Speed & Agility Tests
Strength, Power & Endurance Tests
Flexibility Tests
 

 

 

 This section describes the steps that should be followed in order to perform these tests.  Agility tests your ability to start, stop and move your body quickly. Speed tests your ability to move your enter body quickly  
Dash

These tests measure a number of things, including anaerobic power. This test can be performed at a variety of distances up to 400 meters or 1/4 mile (which is usually 1 lap of a track). The distance selected depends on your age, fitness level and goals.

Required Equipment:

  1. The ideal location for this test is a track, but any flat surface that provides good traction would be acceptable.

  2. Subject should wear a good pair of running shoes.

 

Procedure:

  1. Subject should not workout prior to this test and should warm up and stretch before starting.

  2. Perform the run at an all out sprint.

  3. Cool down.

  4. record the time and distance.

  
 
Dot Drill

Required Setup:

Draw a 2 foot by 3 foot rectangle. This can be done in the dirt on a grass field or using chalk on pavement. In the box, label each corner as shown below.

3   3
  2  
1   1

Procedure:

There are several variations to this test, but the normally are along the following lines.

  1. The participant starts with both feet in the #1 boxes.

  2. The participant then jumps and lands with both feet in the center box (#2)

  3. The participant then jumps into the next set of boxes, one foot in each of the #3 boxes.

  4. The participant then jumps backwards into the center box (#2) and then further back into the first set of boxes (#1).

  5. The score for this test is the number of center hits (box #2) in 60 seconds.

 		 
 
Pro Agility

This test is used to determine a participants ability to sprint short distances while having to change directions.

Procedure:

This run is completed by initially straddling a middle line, running 15 ft. to the right, touching a line with your right hand, running 30 ft. to the left and touching a line with your left hand and finishing 15 ft. to the right. The score for this test is the time it takes to complete this tes