How to Use Athletic Performance Testing to Personalize Your Fitness Plan

Whether you're a seasoned athlete or a weekend warrior, improving your performance is a never-ending pursuit. You want to get stronger, run faster, and develop better endurance for your sport to reach (and even exceed) your athletic goals. If you’ve ever wondered how to increase athleticism effectively, the answer may lie in understanding your body’s unique capabilities. Could you take the guesswork out of your training and create a highly personalized plan to help you boost your performance? That's precisely what athletic performance testing can do. This article will explore its significance and show you how to use the data from your tests to create a customized roadmap for improvement that leads to tangible results.

One way to help you achieve your athletic goals is with Pliability's mobility app. This valuable tool uses your performance data to create a personalized plan that targets your unique needs and boosts your athletic performance.

What is Athlete Performance Testing & Analysis?

Athlete performance testing and analysis evaluate an athlete's physical capabilities to improve performance. They provide insight into how an athlete performs in various areas, track progress, identify strengths and weaknesses, and guide training decisions. Performance testing benefits individual and team athletic performance, whether in amateur or professional sports. 

Coaches, trainers, sports scientists, and other professionals use it to develop data-driven training programs that improve athletes' performance. 

The Power of Baseline Athlete Performance Assessments

A baseline athlete performance test measures an athlete's physical and functional capabilities at a specific time. This test serves as a reference point or starting point for assessing an athlete's performance and progress. It typically involves one or more physical assessments and measurements, including:

• Strength
• Speed
• Endurance
• Agility
• Flexibility and more
  

The baseline athlete performance assessment period can vary depending on the specific goals, circumstances, and testing frequency. Two of the most common baseline time frames I've observed are:

Short-Term Baseline

Preparing for a single event or competition. For this purpose, a baseline assessment may remain relevant for a few weeks or months before the event.

Seasonal Baseline

Athletes undergo baseline assessments in many sports at the beginning of each season (e.g., pre-season). These assessments help establish a starting point for the season and guide training programs. They typically remain relevant for a few months to several months.

Why You Need Baseline Athlete Performance Assessments

How can you and your athletes benefit from baseline athlete performance assessments? 

Personalized Training Programs

One of the primary advantages of baseline athlete performance tests is the ability to tailor training programs to an individual’s specific needs. By identifying an athlete’s strengths and weaknesses, coaches and trainers can design workouts that address areas requiring improvement. This customized approach enhances training efficiency and effectiveness. 

Goal Setting and Tracking

Setting clear, measurable goals is essential for any athlete’s development. Baseline tests provide a benchmark against which athletes can set realistic, achievable objectives. As athletes train and retest periodically, they can track their progress and adjust their goals accordingly, boosting motivation and focus. 

Injury Prevention

Identifying physical weaknesses or imbalances through baseline tests allows coaches and athletes to address potential injury risks. By targeting areas of vulnerability, athletes can incorporate injury-prevention exercises into their training routines. Strengthening these weak points can help reduce the risk of injuries during competition. 

Performance Optimization

Baseline tests help athletes optimize their performance by pinpointing areas for improvement. Athletes can work on weaknesses, enhance their strengths, and fine-tune their skills to maximize their overall performance potential. 

Competition Preparation

Knowing their baseline performance levels is invaluable for athletes preparing for competitions. It helps them fine-tune their training regimen to peak at the right time, ensuring they are in the best possible shape when it matters most. 

Objective Feedback

Baseline tests provide athletes with objective feedback about their abilities. This information can benefit athletes seeking scholarships, joining competitive teams, or advancing their careers. Objective data can serve as evidence of an athlete’s capabilities.

Motivation and Accountability

Knowing they are being assessed and measured can motivate athletes to give their best effort in training. Baseline tests create a sense of accountability and a competitive edge that can push athletes to strive for excellence.

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5 Key Principles of Athletic Performance Testing

1. Get Specific: The Importance of Specificity in Athletic Performance Testing

Specificity in athletic performance testing refers to how well a test replicates the movements, energy demands, and other characteristics of the sport or activity. Specificity is critical for accurate and actionable assessments of athletic performance because nonspecific tests can yield misleading and useless results to athletes and their coaches.

For example, a soccer player undergoes a vertical jump test. While this assessment can help gauge the athlete’s explosive strength, which could have some transfer to their soccer performance, it is not specific to soccer. 

Tailoring Assessments for Soccer Agility

Instead, a more appropriate test might be a soccer-specific jumping test that assesses the athlete’s ability to jump and land from an aerial position after a short sprint. This test would be more specific to the soccer player’s performance on the field and yield results that would be more useful in informing the athlete’s training for improved performance. 

2. What are the Validity Requirements of Athletic Performance Testing?

Validity is the degree to which an athletic performance test measures what it claims to measure. This is the most essential characteristic of testing. If a test is not valid, then the results are meaningless. 

Here are the different types of validity: 

• Construct Validity: The ability of a test to represent the underlying construct (the theory developed to organize and explain some aspects of existing knowledge and observations).
• Face Validity: This is the appearance to the athlete and other observers that the test measures what it is intended to measure.
• Content Validity: This is the assessment by experts that the testing covers all relevant subtopics or component abilities in appropriate proportions.
• Criterion-Referenced Validity: This is the extent to which test scores are associated with some other measure of the same ability.
• Discriminant Validity: This is the ability of a test to differentiate between individuals with different physical fitness attributes (e.g., athletes vs. non-athletes, endurance vs. strength athletes). 

3. Consistency is Key: The Role of Reliability in Athletic Performance Testing 

Reliability measures the degree of consistency or repeatability of a test. A reliable test is capable of consistent repetition and is not likely to yield widely varying results if the same athlete performs it again under similar conditions. 

Measurement error in reliability can arise from the following: 

• Intra-Subject (Within Subjects) Variability: This is the lack of consistent performance by the person tested.
• Intra-Rater (Within Raters) Variability: This is the consistency of scores by a given tester.
• Inter-Rater (Between Raters) Variability: This is the consistency of scores across a group of raters. 

4. Keeping it Neutral: The Importance of Objectivity in Athletic Performance Testing 

Tests with high objectivity produce a consistent result irrespective of the tester. It does not matter who administers the test; it will yield the same results. Other considerations for ensuring objectivity in athletic performance testing include:

• Tests should not require any technical competence on the part of the athlete (unless it is being used to assess technique).
• Care should be taken to ensure that the athlete understands precisely what is required of them, what is being measured and why.
• Test procedures should be strictly standardized regarding administration, organization and environmental conditions. 

5. Test Selection: Making Sure You Choose the Right Test for Your Goals

Relevant factors to consider with appropriate test selection include: 

• Needs of the team/coach: Rehabilitation professionals can use their knowledge and experience to inform the goals or performance outcomes. Selected assessments help with decision-making processes. 
• Needs of the athlete: Age, career level, injury or training status, relevance of the test (how will this help a rehabilitation professional address the athlete’s needs?), determine which physical fitness attributes are relevant, and ease of implementation (consider available resources and barriers to implementation).
• Redundant assessments: Select a sufficient number of tests to address the athlete’s needs without too much overlap between tests.
• Intentional efficiency: Testing specificity and availability of normative data (when using normative data, always ensure that it is appropriate for the specific population you are working with).
  

Some more considerations with test selection include: 

• Metabolic energy system specificity: Consider the energy demands of the sport and which system (phosphagen, glycolytic, and/or oxidative) is being used.
• Position of the player and position-dependent aspects.
• Work-rest ratio
• Biomechanical movement pattern specificity: The test needs to be similar to essential movements of the sport or activity and consider position-dependent aspects. For example, a vertical jump test will be more appropriate for a volleyball player than a hockey player.
• Experience and training status: An athlete’s ability to perform a technique. Experienced athletes may be familiar with a sport-specific technique-intensive test, but poor or improper technique may influence test performance in a novice.
• Athlete’s level of strength and endurance: It might not be ideal to ask a weightlifter to complete a 10 km endurance test.
• Age and sex: These may affect the athlete’s experience, interest, and ability.
• Environmental factors: High temperature and humidity can impair performance, pose health risks, and lower the validity of aerobic endurance tests. Fluctuations in temperature can also affect the ability to compare test results over time. Altitude will influence endurance tests, but not strength and power tests. Standardized environmental conditions are needed wherever possible.

Related Reading

• Adaptogen Benefits for Athletes
• Athletic Performance Counseling
• How to Improve Running
• How to Get Faster at Sprinting
• How to Run a Faster Marathon
• How to Increase Stamina for Running
• How to Improve Agility

8 Individual Fitness and Athletic Performance Tests

1. Agility Tests: How to Assess This Crucial Component of Athleticism

Agility is the ability to change direction while moving at speed quickly. Athletes often need to change direction in their sports without much warning or time to prepare. This requires the athlete to be physically adept and have good cognitive function to react to the changing environment. 

Agility tests measure an athlete’s speed, quickness, and ability to change direction, essential for optimal performance in many sports. The following agility tests can help assess an athlete’s agility so they can develop a targeted plan to improve this area of athleticism.

Shark Skill Agility Test

This test can be used to assess lower extremity agility and neuromuscular control.

‍Test set-up:

A one-metre square is divided into a 3 x 3 grid on the floor to create nine boxes/squares marked with tape or chalk. The size of the squares varies; some studies have used 6 x 6 inches or 30 cm squares, and the National Academy of Sports Medicine suggests that the squares should be 12 inches. 

Star Excursion Balance Test Protocol

The participant stands on one leg in the centre of the box grid with their hands on their hips. The participant hops to each box in a designated pattern, always returning to the centre box (clockwise or counterclockwise). The test is performed on each leg. Participants should be allowed to have a practice run before test results are recorded.

Scoring and Error Penalties

The test can be performed twice with each foot, and the best score is recorded. Participants are penalized by adding 0.1 seconds to their score every time they touch a line, remove their hands from their hips, touch the ground with the non-hopping foot, or do not return to the centre square.

Illinois Agility Test

This test evaluates running agility using different movements and turns.

Test set-up:

The course length is 10 metres, and the width is 5 metres. Use cones/markers to mark the start, finish, and two turning points. Place four more cones down the centre, 3.3 metres apart. Participants lie face down (head facing the start line) with their hands by their shoulders. 

On the "go" command, the tester starts the stopwatch and the participant gets up quickly and runs 10 metres forward, around the cone, and then back; the participant then runs up and back through the slalom course of four cones. 

10-Meter Sprint Test

The participant runs another 10 metres forward and back to the last cone. The stopwatch stops once the participant reaches the previous cone. Participants can complete several trials, and the best score should be recorded.

Hexagon Agility Test

This test evaluates multidirectional speed and planned change of direction during jumping.

Test set-up:

Mark out a hexagon (six-sided shape) on the floor using tape or chalk. Each side should be 60.5 cm (24 inches), and each angle should be 120 degrees. Participants start with both feet in the middle of the hexagon, facing the front line. On the "go" command, participants jump/hop forward across the line and then backwards over the same line to the middle. 

Precision Hopping

Participants continue to jump over each hexagon side clockwise for three complete rotations. The time it takes to complete the three rounds is measured. Participants are penalised with 0.1 seconds added each time they touch a line. The best score from two trials is usually recorded. The test can also be performed in an anti-clockwise direction.

Y-Shaped Reactive Agility Test

This test measures an athlete's multidirectional speed and unplanned change of direction abilities.

Test set-up:

Create a starting line with tape, chalk, cones, or markers. Place a second set of cones 5 metres from the starting line. Another two sets of cones should be placed 5 metres to the left and right at a 45-degree angle from the second set of cones to form a "Y" shape. An evaluator will be positioned approximately 8.5 metres from the start line. 

Reactive Agility Test

The evaluator indicates to the participant if they should go right or left. The participant will then run to the side the evaluator indicates (if timing gates are used, light indicators will signal which direction the participant should go). A second evaluator will be positioned approximately 13 metres from the start line and signal for the participant to go. 

This evaluator uses a timing device to record the participant's test completion time. Participants can have six attempts (three to the left and three to the right), separated by three to five minutes of recovery time. The final result will be the fastest times of the three attempts in each direction.

2. Static Balance Tests: How to Assess Balance and Stability for Athletic Performance

Balance is the body’s ability to maintain its position, whether stationary or moving. Balance can be dynamic (maintaining stability while in motion) or static (maintaining stability at rest). Both forms of balance are essential for athletic performance. Balance training can help improve athletic performance and reduce the risk of injury. 

Stork Balance Test

This test measures static balance performance.

Test set-up:

Participants stand on both feet with their hands on their hips. They are instructed to lift one leg and place their toes against the knee of their other leg. They then raise the heel of the leg they are standing on. The stopwatch starts as the participant raises their heel from the floor. 

Timing stops when the participant's hands come off their hips, their supporting foot swivels or moves, the non-supporting foot loses contact with the knee, or the heel of the supporting foot touches the ground. This test can be done with eyes open or closed (to make it more difficult).

3. Coordination and Reaction Time Tests: How to Measure Speed and Coordination

Coordination is the ability to use different body parts together smoothly and efficiently. It is a critical component of athletic performance. Reaction time is how quickly an athlete responds to a stimulus. Faster reaction times can help improve performance in sports. The following tests measure both coordination and reaction time.

Alternate Hand Wall Toss Test

This test measures coordination and reaction time.

Test set-up:

The participant stands two metres from a wall and faces the wall. The participant throws a ball against a wall using an underarm action with the right hand and catches the ball with the left hand. Then, the participant throws the ball with the left hand and catches the ball with the right hand. This counts as a single action. This cycle of throwing and catching is continued for 30 seconds, and the number of successful catches in this period is recorded. 

Test adaptations

The participant can stand on one leg, change the distance from the wall, or change the size of the ball.

Ruler Drop Test

This test measures an athlete's reaction time.

Test set-up:

The tester holds a ruler at 0 cm between the participant's dominant hand's outstretched index finger and thumb. The athlete places their fingers at the 50 cm mark. The participant is instructed to catch the ruler as soon as possible after the tester releases it. The tester releases the ruler, and the participant catches it between their index finger and thumb as quickly as possible. 

The Ruler Drop Test and Variations

Record the distance between the bottom of the ruler and the top of the participant's thumb where the ruler has been caught. Note that there are different methods of doing this test. With the ruler suspended vertically between the participants' outstretched index finger and thumb at the o cm mark, the ruler being dropped, and the distance recorded.

4. Flexibility Tests: How to Assess Flexibility and Range of Motion

Flexibility is the ability of muscles and joints to move through a range of motion. It is an essential component of athletic performance and helps improve movement efficiency, enhance performance, and reduce the risk of injury. The following flexibility tests help assess an athlete’s flexibility and identify any muscle tightness that may negatively affect performance.

Sit and Reach

This test measures a combination of hamstring and low back flexibility. There are variations of this test. The protocols to perform this test with and without a sit and reach box are described below:

Set-up without sit and reach box

Secure a yardstick or measuring tape to the floor and place a strip of tape at the 23 cm mark (9.1 inches). The participant sits on the floor with their legs stretched out and a yardstick between them—the bottom of their heels are along the tape at the 23 cm mark. Knees should be straight and feet 30 cm (10 to 12 inches) apart. 

The participant overlaps their hands and, with palms facing down, reaches forward as far as possible along the yardstick or measuring tape and holds this position for two seconds. Usually, three attempts are allowed, and the best length achieved is recorded.

Set up the sit and reach box

The participant sits on the floor with their legs stretched out. They place the soles of their feet flat against the box. The participant's knees should be locked and pressed flat against the floor. The participant reaches forward with their palms facing down along the measuring line as far as possible. This position is held for one to two seconds. Record the distance. No jerky movements are allowed.

Shoulder Mobility Test

This test, also known as the Back-Scratch Test, measures shoulder flexibility.

Test set-up:

The participant is standing. The participant places one hand/arm on the lower back and moves it up the spine towards the head (shoulder extension, internal rotation and scapular adduction). The participant then places the opposite hand/arm behind the neck and moves it down the spine (shoulder flexion, external rotation, and scapular abduction). 

Assessing Shoulder Flexibility

The aim is to place the middle fingers of each hand as close to each other as possible or to overlap the hands as much as possible. Measure the gap between the fingertips of the middle fingers of each hand. A positive value indicates fingers overlap, and a negative value suggests fingers do not meet. Repeat the test the other way around.

5. Muscular Strength and Endurance: How to Measure Muscular Performance

Strength and endurance are essential components of athletic performance. Strength is the ability of muscles to exert force, while endurance is the muscle’s ability to perform repeated contractions over time. Both qualities are essential for optimal performance in sports and are interrelated. The following tests measure both muscular strength and endurance.

Abdominal Muscular Endurance Test

This test measures the ability of the abdominal muscles to perform repetitive movements for an extended period. There are various methods to perform this test. Some general guidelines:

Standardizing the Abdominal Curl-Up Test

The participant lies on a flat surface with their knees flexed (usually 90 degrees) and feet on the ground. The position of the arms can influence the difficulty of the test (for example, hands placed by the side of the head are more difficult than arms crossed over the chest, which is more difficult than arms reaching out in front). 

The participant performs a crunch or curl-up by smoothly raising the trunk. Then, the trunk is lowered so that the shoulder blades or upper back touch the floor. Record the maximum number of sit-ups in a specific period (30 seconds, 60 seconds, or 2 minutes).

Push-up Test

This test measures the ability of the upper extremity to perform repetitive movements for an extended period.

Set-up:

The participant lies in the prone position with their chest on the floor, feet next to each other. They place the palms of their hands on the ground just wider than their shoulders. The participant pushes their body up until just hands and toes (or knees if necessary to modify test) are touching the ground. This is the starting position. 

The participant bends their elbows until their upper arms are parallel to the ground and then returns to the starting position. Legs, trunk, and neck should be kept in a straight line. Record how many repetitions the participant can perform while maintaining the correct form.

Seated Medicine Ball Throw

This test assesses bilateral upper limb strength and function.

Set-up:

The participant sits on the ground with their shoulders, back, and head against the wall with legs extended (this isolates the upper extremities) or can sit on a 45-degree incline, with their torso and head in contact with the bench. The participant holds the medicine ball at their chest with elbows flexed and shoulders at 90 degrees of abduction. 

Overhead Power Assessment

The participant is instructed to throw the ball straight ahead as far as possible, keeping their back, head, or shoulders from touching the wall. Participants can have a few practice trials before three to four supervised tests are conducted. The distance the ball is thrown is measured with a tape measure. Each attempt should be separated by two to three minutes of rest and recovery.

1 Repetition Maximum

The 1-Repetition Maximum (1RM) strength test assesses the maximal strength of the muscle groups engaged during a single specified movement, such as a bench press, back squat, leg press, or bench pull. It records the maximum amount of weight lifted for a single repetition. 

Protocol for 1RM testing

Calculate the participant's body mass. Ask the participant to start with a warm-up set using a self-selected weight that will allow them to complete 5 to 10 repetitions with a proper technique (for either bench press, back squat, leg press, or bench pull). After the first warm-up set, the participant rests for one minute. 

After one minute of rest, add additional weights. 5 to 9 kg (10 to 20 pounds) for bench press or bench pull. 14 to 18 kg (30 to 40 pounds) for back squats and leg press. The participant then completes another warm-up set of 2 to 3 repetitions with proper technique. 

Adjusting Weight After Successful Lifts

After 2 to 4 minutes of rest: If the previous bench press or bench pull was successful, add 5 to 9 kg (10 to 20 pounds). Add 14 to 18 kg (30 to 40 pounds) if the last back squat or leg press was successful. Remove 2 to 5 kg (5 to 10 pounds) if the previous bench press or pull was unsuccessful.

If the previous back squat or leg press was unsuccessful, remove 7 to 9 kg (15 to 20 pounds). Continue attempts until the 1RM can be identified within 3 to 5 sets. The 1-RM is a high-risk, potentially low-reward test, as the risk of injury is high. 

Predictions to calculate 1RM

Participants can perform an 8-Repetition Maximum or a 4-Repetition Maximum test to predict the 1RM more safely. The National Strength and Conditioning Association training load chart can calculate the estimated 1RM from multiple repetitions completed. The Holten diagram is another method to calculate 1-RM.

YMCA Protocol for Bench Press

This test assesses upper-body muscular endurance.

Test set-up:

Men use an 80-pound bar, and women use a 35-pound bar. A metronome is set at 60 clicks/beats per minute. Participants lie supine on a bench with their heads, shoulders, and hips firmly on the bench, feet resting on the floor shoulder-width apart. This position should be maintained throughout. 

Participants should not arch their backs, lift their heads off the bench, or bounce the bar off their chest. They need a pronated grip slightly wider than shoulder width. The test starts with the bar resting on the participant's chest, with their elbows flexed. They lift the bar through the full range of motion from the chest. 

Standardizing Repetition and Cadence

The bar is lifted and lowered to the rhythm of the metronome. The up and down movements should be completed in time with the 60 beats per minute cadence (a rate of 30 lifts per minute). Terminate the test when: proper lifting technique cannot be maintained, full range of motion cannot be maintained, or cadence cannot be maintained. Compare the number of successful repetitions with age cohort-related norms.

Hand Grip Dynamometry

This test measures the strength of the forearm muscles. Hand function and strength are essential elements in activities of daily living and sports participation. The World Health Organization (WHO) recommends measuring grip strength for the International Classification of Functioning, Disability and Health (ICF). 

Various testing methods are available: The participant holds their arm above their head and moves it down to their side while squeezing the dynamometer. The participant is seated with their elbow at a 90-degree angle and squeezes the dynamometer with maximal effort for 5 seconds. 

The participant stands with their arms by their side, with full elbow extension and the wrist in neutral. Measurements are performed alternately thrice with no rest and the participant squeezes the dynamometer for 3 seconds.

Vertical Jump

This test measures the explosiveness/power of the lower body.

Set-up:

The participant stands with their dominant arm and torso beside the wall. Participants can have chalk on their fingers or use tape to apply it to the wall. Determine the participant's standing reach height - the participant keeps both feet on the ground, reaches up as high as possible above their head ,and makes a mark (chalk or tape) on the wall with their fingers.

Reactive Power Assessment

The participant is then asked to perform a countermovement: they squat down, arms swinging back behind their hips, and then immediately reverse this movement and jump up as high as possible. They reach up with their hand as high as possible, and touch the wall (chalk mark or tape) at the highest point. 

Record the distance between the two marks. Participants can have three attempts, and the best result is recorded.

Standing Long Jump

This test is also known as the broad jump test, and it measures lower-body horizontal explosiveness/power.

Set-up:

The participant stands behind a line marked on the ground, feet shoulder-width apart, hands in a neutral position. They then perform a countermovement with their legs and arms and attempt to jump as far forward as possible. The distance between the starting line and the heel of the participant's rear foot is recorded using tape. The best result out of three attempts is recorded.

6. Aerobic Capacity: How to Measure Cardiorespiratory Fitness

Aerobic fitness, or cardiorespiratory fitness, refers to the body’s ability to take in, transport, and use oxygen during prolonged physical activity. Aerobic capacity is a strong predictor of athletic performance in both aerobic and anaerobic sports. Tests measuring aerobic fitness help assess an athlete’s fitness level and predict performance in competitive situations. 

Cooper 12-Minute Run

This test estimates cardiorespiratory capacity and maximal oxygen uptake (VO2max).

Set-up:

The test is on an official athletic track (400 metres). Participants run and/or walk without interruption for 12 minutes. The total distance covered in 12 minutes is recorded. Maximum oxygen uptake capacity can be predicted with the results of the Cooper test using the following equation: 

VO2max (ml.kg-1.min-1) = (22.351 x distance covered in kilometres) - 11.288. Normative data for the Cooper test can be seen here.

1.5 Mile Run (2.4 Kilometre Run)

This is a distance-based walk and run test that measures cardiorespiratory fitness.

Set-up:

Participants can run on a track or a measured course. Participants must run 1.5 miles (2.4 kilometres) as fast as possible. The time required to cover this distance is recorded. Norms for the 1.5-mile run can be seen here. 

Maximum oxygen uptake can be predicted using these equations: 

• Males (18 to 29 years) VO2max = 91.736 - (0.1656 x weight in kg) - (2.767 x time in minutes) 
• Females (18 to 29 years) VO2max = 88.020 - (0.1656 x weight in kg) - (2.767 x time in minutes) 
• Another method to predict VO2max is: VO2max = (483/time) + 3.5

Multi-Stage 20m Shuttle Run Test (Beep Test)

This is a maximal running aerobic fitness test.

Set-up:

This test involves continuous running between two lines/cones 20 metres apart, in time with recorded beeps. Participants stand behind the line and face the other line - they begin to run when the recording instructs them to start. The initial pace is quite slow, but increases as the test progresses. 

Shuttle Run Progression

Participants continue running between the two lines, in pace with the recorded beeps. After about one minute, a sound indicates that the speed is increasing, and the beeps are closer together. This continues each minute (level). Should the participant reach the line before the beep, they must wait until the beep sounds to continue. 

If the participant fails to reach the line before the beep, a first warning is given and the participant must continue to complete the shuttle and catch up with the pace within two more beeps. The participant is eliminated after the second warning. 

Yo-Yo Intermittent Recovery Test

This test is a variation of the beep test. It is a maximal aerobic endurance fitness test and there are different versions of this test.

Set-up:

The participant runs between two lines/cones/markers 20 meters apart, with audio cues that indicate the required running speed. After each 40-metre run, participants have an active break of 10 seconds before rerunning 40 meters. The speed increases at regular levels. The test continues until participants can no longer keep up with the pace and cannot reach the line before the audio cue. 

7. Anaerobic Capacity: Assessing Athletic Performance in Short Bursts of Activity

Anaerobic capacity refers to the amount of energy produced without oxygen. This energy system contributes to short bursts of activity that last between 10 and 120 seconds. Athletic performance testing can help assess the body’s ability to transition from anaerobic to aerobic energy production during exercise. The following tests measure anaerobic capacity.

Running Based Anaerobic Sprint Test (RAST)

This test measures anaerobic capacity.

Set-up:

Participants perform six sprints of 35 metres with 10 second recovery between each sprint. Record the fastest time or average time of all sprints or the difference between the fastest and slowest times.

Wingate Test

This test measures anaerobic power outputs and capacity.

Set-up:

Participants cycle on a cycle ergometer at maximal effort for 30 seconds against a resistance load. The resistance load is added a few seconds after the start of the test. The load is determined to be equivalent to 7.5% of a participant's body weight (W = 0.7 x body weight in kg).

8. Body Composition: How to Assess Body Fat Levels and Athletic Performance

Body composition is the ratio of body fat to fat-free mass. Body composition can be estimated through skinfold assessments using skinfold callipers. Different formulas can be used to calculate body composition. 

Three-site equation

• Triceps
• Supra iliac
• Thigh

Seven site equation

• Triceps
• Subscapular
• Chest
• Axilla
• Abdominal
• Supra iliac
• Thigh

Related Reading

• How to Improve Sports Performance
• Best Vitamins for Athletes
• Strength Training for Athletes
• Cross Training for Swimmers
• Cross Training for Runners
• Best Peptides for Athletic Performance
• Breathing Exercises for Athletes
  
• Goal Setting for Athletes

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