Fitness Tests

Home Multimedia Coaches Calendar of Events CAP 7 Conference Game Schedule Indoor Soccer WSA Camps Message Board Workout Programs Tryouts Scoreboard U8 Blasters



Players are expected to be physically fit at tryouts.  Those players that do not come into tryouts fit may lose the opportunity to be part of the Wakefield HS Men's Soccer Program.
.
Several fitness tests will be conducted during tryouts and each player is expected to meet or exceed the minimum physical requirements.  The following are the minimum requirements:
  • Fatigue Test -- Good or better
  • Illinois Test -- Good or better
  • Beep Test -- Good or better
  • Cooper Test -- Good or better

      .

       30 meter Sprint Fatigue Test -- Power Maintenance

      In Soccer, players often have to reproduce sprints in quick succession.  The ability to recover between sprints and produce the same level of power over and over is a measure of sprint fatigue.

      For this test, you require 12 cones or markers and a stopwatch.  Look at the figure below:

      1. Sprint from A to B between the cones deviating 5 meters sideways in the middle of the sprint.  Have a training partner start you off and time your sprint between A and B.
      2. Jog slowly for 10 meters after point B and then back to point A taking 30 seconds to do so.
      3. As soon as you reach point A, repeat the sprint.
      4. Complete a total of 10 sprints and have your training partner note down all the times.
      5. Subtract your fastest time form your slowest time.  This is your sprint fatigue.  For example, if your slowest sprint was 7.8 seconds and your fastest sprint was 6.9 seconds, your sprint fatigue is 0.9 (7.8 - 6.9).
      6. Find the average speed of the first three trials and divide it by the average speed of the last three trials.  Multiply the result by 100 to find the percentage.  For example, your times were: 7.1, 6.9, 6.9, 7.0, 7.2, 7.1, 7.3, 7.3, 7.4, 7.5 The average fo the first 3 sprints is 6.97 and the average of the last 3 sprints is 7.4.  Divide 6.97 by 7.4 = 0.94 X 100 = 94%
      7. Compare final percentage with table below:

        Power Maintenance
        Level
        Category
        %
        1
        Excellent
        +90%
        2
        Good
        85-89%
        3
        Average
        80-84%
        4
        Poor
        <79%

      .

      Illinois Test -- Agility

      This test measures the player's ability to change direction quickly or the athlete's agility.

      You will require 8 cones and stopwatch.  Look at the diagram below to see how to set the cones out:.

      .
      1. Sprint the course from start to finish and have your training partner record your time.
      2. Rest fully and repeat the test for a total of 3 times.  Take your quickest time and compare to the chart below:
        3.  

        Agility Run Ratings (seconds)

        Rating

        Males

        Excellent

        <15.2

        Good

        16.1-15.2

        Average

        18.1-16.2

        Fair

        18.3-18.2

        Poor

        >18.3

      .

      20 Meter Shuttle Run (beep) Test -- Aerobic Energy

      The 20 meter shuttle run test is a very common test for aerobic fitness.

      This test involves continous running between two cones 20 meters apart in time to recorded beeps.  You will require two cones or markers 20 meters apart and a pre-recorded beep CD.  You may download a pre-recorded beep .WAV file HERE.  The time between recorded beeps decreases each minute (level).  See diagram below:.

       

      1. When the CD is started, a brief explanation of the test is provided leading into a 4 second countdown to the start of the test itself.  Thereafter, the CD emits a single beep at regular intervals.  The player begins their shuttle from cone A to cone B and places one foot on or beyond the cone.
      2. If the player arrives at cone B before the beep, the player must wait for the beep and then resume running back to cone A.
      3. The player continues to run between cones A and B until they are not able to keep up with the speed set by beep recording.  NOTE:  If player misses two runs in a row miss (e.g. not arriving at cone before or at beep), the player is done.  Download form to keep track of player's beep test HERE.
      4. Calculate your Maximal  VO2max score.  To calculate your  VO2max  click HERE.
      5. Compare your results to the table below:

      Maximal Oxygen Uptake Norms for Men
      Classification
      Males
      Excellent
      >60 
      Good
      52-60
      Above Average
      47-51
      Average 
       
      42-46
      Below Average
      <41

       

        Cooper Test -- Endurance

        The purpose of the Cooper test is to assess the player's general endurance.

        To undertake this test you will require a 400 meter track (marked every 100 meters) and a stopwatch.
        1. The test comprises of determining how far an athlete can run in twelve minutes.  The assistant should record the total distance covered to the nearest 100 meters.
        2. Compare the total distance covered with the table below:

          3.  

        AgeExcellentAbove AverageAverageBelow AveragePoor
        Males 13-14>2700m2400-2700m2200-2399m2100-2199m<2100m
        Males 15-16>2800m2500-2800m2300-2499m2200-2299m<2200m
        Males 17-19>3000m2700-3000m2500-2699m2300-2499m<2300m

          .