Physical Fitness Test

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Sprint or speed tests can be performed over varying distances, depending on the factors being tested and the relevance to the sport. The 50 Meter Sprint is part of the International Physical Fitness Test, and their protocol is listed here.

Purpose: The aim of this test is to determine acceleration and speed.

Equipment required: measuring tape or marked track, stopwatch, cone markers, flat and clear surface of at least 70 meters.

Procedure: The test involves running a single maximum sprint over 50 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary standing position (hands cannot touch the ground), with one foot in front of the other. The front foot must be behind the starting line. Once the subject is ready and motionless, the starter gives the instructions "set" then "go.". The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and the participant should be encouraged to not slow down before crossing the finish line.

Standing Long Jump Test (Broad Jump)

The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power.

Purpose: to measure the explosive power of the legs.

Equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available. The take off line should be clearly marked.

Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. See some long jump video examples.

Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences. See some athlete results for the long jump test. You can also use this calculator to convert cm to feet and inches.

Variations / modifications: A long jump landing pit may be used instead of a hard surface, which enables the subject to confidently put more effort into the jump, and to extend the legs further in front of the body for landing. This technique also allows those with greater skill to score longer jumps, which is undesirable if you are trying to test for leg power only. Generally longer distances should be achieved with this technique, so the norm table above would not be accurate. The Eurofit Test recommends using a graduated mat for ease of recording jump distance on the landing surface.

Overhead Power Ball Throw (backwards)

The test involves throwing a Power Ball (or medicine ball) for maximum distance. The Overhead Power Ball Throw was once one of the tests of the SPARQ rating system for basketball and soccer, and the protocol that they used is listed here. There is a similar back throw test using a 8lb shot put.

Aim: This test measures core strength and total body power.

Equipment required: 2 or 3 kg power ball (For boys its 3kg, and for girls its 2kg), tape measure, clear open area for testing.

Procedure: The athlete starts by standing facing away from the direction they are going to throw, with their heels at the start line. The starting position is with the ball in both hands, held above the head, with arms extended. Keeping the arms extended, swing the ball down between your legs while flexing the knees. Then in one motion the ball is flung up and back over the head . Several practices may be required to get the best trajectory for maximum distance. The athlete is permitted to fall backward over the line after the ball is released. Three attempts are allowed.

Scoring: The distance from the starting line to where the ball first lands is recorded. The measurement is recorded to the nearest foot. The best result of three throws is recorded.

1000 Meter Run/Walk Test

The 1 km run test for male and 600mtrs run test for females is one of the fitness tests used in the International Physical Fitness Test battery. The distance used is actually less than 1 km for girls and young boys.

Purpose: This test measures aerobic fitness in the young or those of low fitness level.

Equipment required: oval or running track, stopwatch.

Procedure: The aim of this test is to complete the required distance in the fastest possible time. On the signal, “ready,” all participants line up behind the starting line. On the command ‘Go!’ the clock will start, and they will begin running at their own pace. Cheering or calling out the elapsed time is also permitted to encourage the participants. Walking is permitted but not encouraged.

Scoring: The total time taken to complete the distance is recorded, in minutes and seconds.