Jun 1, 2017Testing: 1, 2, 3
When you develop an effective strength and conditioning program, the results are seen during competition. But it’s also important to periodically test your athletes, explains Christye Estes, CSCS, in a blog for Volt Athletics This will keep them on track towards reaching their goals in the weightroom so that they can continue to excel against their opponents.
“Testing your athletes can give you a ton of information about how your athletes are performing, and how your strength and conditioning program is working,” writes Estes. “It can help you assess physical talent, identify areas of improvement, and set smart and attainable performance goals — both on an individual and team basis.”
Estes provides three rules when testing your athletes so that you get the valuable data that will help everyone improve.
1. Tests Must Be Valid
First, identify what exercises are important to the sport and then make sure that these movements can be easily repeated so that you can take accurate measurements. These movements should also be meaningful to the athletes because they see how their hard work will help improve their performance.
It is also important that your testing is accessible for various levels of ability. Some athletes will be less advanced in certain areas. Having them do advanced lifts might produce inaccurate measurements. For these athletes, it is best to have alternative movements that they can perform and be tested on. This will help provide the most accurate results.
2. Tests Must Be Reliable
Know what you are testing. If you are testing speed, make sure that you have athletes perform an exercise that is a reliable test of that, such as a 40-yard dash. In order to have consistency and truly track athletic progress, make sure that your athletes are performing each test with 100-percent effort. This also means that you have to be consistent in the way you judge and score each test.
In order to further improve consistency, try to always do testing at the same time of the day and when athletes are at maximum energy levels. It is also important to always test on the same surface and with the same equipment, if possible. So if you are testing agility on a turf, do not test on grass the next time because that will decrease the reliability of the results. Athletes should also be warmed up.
3. Tests Must Be In The Right Order
Estes provides a comprehensive list of what order to test in and some exercises to consider using. Be sure to follow this same order whenever you test and to always score each test the same way. Inconsistency in how you deliver the test will result in unreliable data.
Non-fatiguing: height, weight, flexibility, body composition, and vertical jump
Agility: T-test and pro-agility
Max power and strength: 1RM hang clean, 1RM back squat, and 1RM bench press
Speed: 40-yard sprint
Local muscular endurance: push-up and sit-up
Fatiguing anaerobic capacity: 300-yard shuttle
Aerobic capacity: 1.5-mile run and Yo-Yo intermittent recovery test
