In the world of strength and conditioning testing is a crucial component to a good program. That's why we dive deep into the science of athleticism with a series of performance tests designed to fine-tune our training.
What is involved?
1️⃣ 20m Sprint Test: It's all about that explosive burst! The 20m sprint test focuses on our acceleration, chasing those milliseconds on the timing gates that can be the difference between winning and losing.
2️⃣ 5-10-5 Test: We test and master the art of change-of-direction, enhancing our ability to pivot and evade, key skills for dominating in any sport.
3️⃣ Mid Thigh Pull: This test measures maximal strength, particularly throughout the posterior chain. A key metric for explosive power, it helps us understand how much force we can generate to sprint faster, jump higher, and dominate on the field.
4️⃣ Single Leg Overcoming Hip Thrust: Hamstring strength is critical for injury prevention especially for football athletes. This test aims to isolate the left and right hamstring for any asymetries more precisely when compared to the mid thigh pull.
5️⃣ 10/5 Jump Test: This test takes the best 5 /10 jumps which tells us if you can repeatedly produce force as well as absorb it consecutively.
6️⃣ Counter Movement Jump: The 'stretch-shortening cycle' is the secret to incredible jumps. By mastering this test/movement, we maximise our ability to store and release energy to jump higher and leap further.
7️⃣ Squat Jump: This test zeroes in on our concentric power. By pausing at the bottom of the movement for 3 seconds, we take away the stretch shorting cycle as seen within the counter movement jump.
8️⃣ Drop Jump: Reactive strength is a game-changer. This test examines how well we absorb and release energy, preparing us to react swiftly during high-intensity moments in our sport. Reactive Strength Index (RSI) is the important ratio here (jump height/ground contact time), suggesting higher level of tendon strength and eleasticity which is critical for high intensity movements (sprinting + jumping) and injury prevention.
These tests are more than just numbers on paper; they are our roadmaps to success. By tracking our performance data, we unlock the potential to excel in our sport by programming accordingly.
Walk away with a detailed report emailed directly to your email.
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