Fitness Tests

Every coach needs to assess the fitness level of his players, you can of course look at their play, does it fall apart in the last 15 minutes, or put players to a test program. Here is an overview of fitness tests and how they relate to each other.

When subjecting your athletes to any test, take care of the following:

Reproducibility: do not simply pace the distance on a speed test, you can not compare an indoor result with an outdoor result. Think about calibration and standardisation. For example: using calipers for skin fold measurements: let the same person do all the tests.
Tell your players why they are tested, what the consequences of the outcome might be. Otherwise the results of the tests will be poor.
Organize yourself (record keeping and so), publish the outcome of the test as quickly as possible. This motivates your players.
Take care in comparing results between athletes.
See if an experienced exercise physiologist can help you to interpret the results.

The table below gives you the pros and cons of most used tests.

Area	Tests	Advantages	Disadvantages
Body Composition or Anthropometrics	Height/weight	Simple	Takes no account of muscle mass
	Body mass index	Simple	Lacks accuracy
	Body fat - weight scale	Quick and accurate	Needs special scale - now more reliable
	Body fat - calipers	Quick and accurate	Technique needs practice. Interpretation of results needs care.
Endurance or Aerobic Capacity	Cooper test	Easy to administer	Needs a track. Pacing of run can be difficult.
	Shuttle run or bleep test	Large groups can be tested. Pacing and warm-up no problem.	Accuracy of measurement, and calibration of tape/tape recorder a problem. Better use the beeptest software you can download from this site!
	VO2max	Accurate	Need equipment
	Step test	Submaximal	Small inaccuracies in measurement of recovery heart rate give large variations in results.
	Wingate test	Accurate	Needs study and equipment
	A.R.U. fitness test	Large groups can be tested Related to rugby skills = more fun	Difficult to reproduce results Execution of skill can become sloppy
Strength / Power	Sargent jump	Basic vertical jump test	Standardizing technique, needs equipment
	Curl-ups / Sit-up	Basic test	Needs standardizing using a mat
	Medicine ball throw	Measures arm and upper body strength	Scores influenced by technique
	Multi gym measurements	Measurements can be made on a variety of muscle groups.	Need equipment.
Anaerobic threshold	Maximum heart rate monitors	Basic test	empirical, not accurate. Needs equipment
	220 - ages rule	Quick, easy	empirical
	Conconi test	better than above	Needs track and equipment
	Lab tests	accurate	complicated, needs lab
De-hydration	urine color test	Easy to do	Gives only indication
Speed	Hand-timed sprints	Easy to administer. Distances should be 10, 20 & 40 meters	Not accurate enough to reflect any changes in performance.
Flexibility	Sit and reach	Simple measure hamstring and lower back mobility.	Need to standardize technique.
Flexibility	Other		Measurements quite gross and influenced by other factors.

Original table compiled by John Brewer, later additions by Don de Winter and Martin Slagt

Test sets
You can combine these tests to a representative set and of course the Ozzies have sorted this out. The University of Queensland Rugby Academy's Skill and Physiological Testing programs focus on enhancing physical and core rugby skills required to perform at a higher level. A variety of tests are offered, appropriate to player age and relevance to specific rugby programs. The UQ School of Human Movement Studies can facilitate the following physiological tests for your program:

Speed (10, 20, & 40m)
Vertical Jump (Power)
Phosphate Decrement
Anthropometrics
Aerobic Capacity (Beep Test)

Players are given a comprehensive assessment across a number of identified core skills:

Catch and pass
Defense
Impact:
Ball carrier
Support player and support player decision making

For more advanced teams, the assessment extends to simple running lines:

Quality of lines run
Ball carrier decision making

As you can see, also rugby specific tests. Would be interesting to see all the test results they have and the opportunity to put your results against that database. Download an overview of the test here.

Dutch Under21 program
While working with the Dutch National Under 21 team we used fitness testing to create awareness amongst our player of their responsibility for their physical fitness. Also we focused selected players: if they did not improve, they would have to leave the selection. The Under 21 program is described on this page.

VO2max values
The VO2max tells you something about the amount of oxygen your body is using. Originally performed on a bicycle, the test has also been performed on a treadmill. Look here to compute VO2max values from Cooper test results. More info on the Cooper Test here. The Beeptest software also gives you an indication of VO2max, the value of this is still debated. The Wingate or the bicycle/treadmill test are still the best.

Last updated on 4-7-07

Area

Tests

Advantages

Disadvantages