Achievement+ Perspective+ Perseverance

WEST SIDE ALLIANCE

SOCCER CLUB

List of Physical Tests

How Tests are Measured and Administered

 

PHYSICAL TEST-IN COMBINE

 

BATTERY of TESTS
 
 
9-TESTS – ONE COMPOSITE SCORE
YOUR MEASURING STICK –  YOUR DECISION ON WHAT TO DO NEXT
 
 

POWER/EXPLOSION TEST – BENCH MAX (alternate test/push-up test)

The athlete will perform a set of 8 reps on bench choosing his/her weight. A qualified repetition will mean athletes butt remains on the bench, bar makes brief contact with chest, and full range of motion is accomplished at top of rep. Score will be calculated by taking total weight multiplied by number of reps attained (i.e. 135 lbs at 8 reps, score is 1080 lbs – 135X8; if 135 lbs at 7 reps score is 945 lbs – 135X7). Alternate test: PUSH-UP TEST: Athlete will perform as many push-ups in 2 sets of 60 seconds as possible w/ a 60 second rest interval between. The average of the two sets will be the score (i.e. total of 110 push-ups à score is 55). Score will be adjusted to weight of the athlete.

 

SPEED/AGILITY/QUICKNESS/AEROBIC -- BEEP TEST

The test involves continuous running between two lines 20m apart in time to recorded beeps. Athlete begins running when instructed by a “beep”. Athlete continues running between the 20m distance as signaled by the beeps. After about 60 seconds a sound indicates a change in level/speed. The levels (speed) continue to increase each minute. If the line is not reached within time for each beep, the athlete must run to the line turn and try to catch up with the pace within 2 more “beeps”. Also, if the line is reached before the beep sounds, the athlete must wait until the beep sounds to signal the next run. The test is over if the athlete fails to reach the line (within 2 meters) for two consecutive ends. The score will be recorded as the stage that was last successfully completed. What stage will you achieve? Compare yourselves to England International Footballers.

 

AEROBIC CAPACITY – COOPER TEST

Athlete is given 12 minutes to run as far as possible. Measurement of distance covered in the twelve minute span will equate to the VO2 Max and aerobic capacity of the athlete.   Each lap is equivalent of 100 meters. Goal for men – 32 laps – Goal for women – 29 laps. 

 

EXPLOSION/CORE STRENGTH – SIT UP TEST

Old school – the athlete’s partner holds the feet and a full range of motion sit-up is performed. Two sets with a 60-second rest interval between. The total score is the average of the two scores (i.e. 100 on the first set – 45 on the 2nd set is total 145 and score of 72.5). 

 
SPEED TEST – 40 YD DASH

Nike Sparq Digital Laser timer will start when you start and end when you break the laser at the finish giving you an accurate and calibrated 40 yd dash time.

 

POWER/EXPLOSION – VERTICAL LEAP TEST

Athlete will get three tries to jump as high as possible. Athlete is permitted one step leading into jump. Highest score is taken.

 

AGILITY/PLYOMETRICS – 5-DOT DRILL

Five dots are equally spaced on the floor. The player works through a footwork routine and is timed through the completion of the drill. Once the full routine is finished the time is recorded and the player is given a 60 second rest period, followed by one more complete routine. The average of the two times is the player’s score, try to have the fastest time!

 
SPEED/AGILITY/QUICKNESS – L-TEST

This test involves the athlete running forward five yards, touching the line with his/her hand, returning to touch the starting point with his/her hand, then running an L-shaped run around two cones and returning through the same L-shaped pattern. Total distance covered – 30 yards – total cuts and directional changes 6. NIKE Sparq Digital/Laser timer will record your results. 

 

ACCELERATION TEST – 20 YD DASH

How fast can you cover 20 yards. The NIKE Sparq Digital/Laser timer won’t lie.

 

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs, who comes short again and again, because there is no effort without error or shortcoming… who if he fails, at least fails while daring greatly, so that his place will never be with those timid souls who know neither victory, nor defeat.”

-- Dennis Byrd in Rise and Walk via Theodore Roosevelt

 

“Laziness is nothing more than the habit of resting before you get tired”

– Jules Renard

 

“Most people run the race to see who is fastest. I run a race to see who has the most guts.” – Steve Prefontaine

 

“In the Warrior’s Code, there’s no surrender; Though is body says “stop”, his Spirit cries “Never!” Deep in our soul a quiet ember; Knows it’s you against you; It’s the paradox that drives us on; It’s a battle of wills, in the heat of attack, It’s the passion that kills, The victory is yours alone… In the burning heart, just about to burst, There’s a quench for answers, an unquenchable thirst…”

-- Survivor, Rocky IV

 

“There is little use for the being whose tepid soul knows nothing of great and generous emotion, of the high pride, the stern belief, the lofty enthusiasm, of the men who quell the storm and ride the thunder. It is war-worn Hotspur, spent with hard fighting, he of the many errors and valiant end, over whose memory we love to linger.”

Theodore Roosevelt, Citizenship in a Republic

  

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