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There are many fitness tests to measure how fit you are. These tests will measure your strength, endurance, flexibility, speed and power capabilities. These are some of the most popular tests.
strength tests
- One rep max – use for any lift to test strength
- Sit up test – Core strength
- Pushup Test – Strength and Endurance
Resistance tests
- Balke’s 15-Minute Run: Measures VO2 max.
- Cooper’s 12-Minute Run: Measures VO2 max.
- Shuttle run: aerobic power for multi-running sports
speed and power tests
- 30 meter speed – Measures power
- Illinois Agility Test – Multi-Course Sports
- Standing Long Jump – Explosive Power
- Standing Vertical Jump – Explosive Power
- Hex Drill – Test to measure agility, balance and speed
flexibility tests
- Sit and Reach – Measures lower back and hamstring flexibility
- trunk rotation
- groin flexibility
These are great tests to see how you measure up in certain areas and to see where you need to improve. Each sport consists of different movements and different muscular fitness requirements. So before you start measuring each test on the list, try breaking your sport down into more specific movements.
Soccer will benefit from speed and power, while sprinters will benefit more from endurance and wrestlers could benefit from tests of strength.
Before beginning any test, make sure you stretch and warm up properly. To increase your skills in a specific event, focus on the type of fitness required. Lift heavy weights for strength, run for speed and power, and run for endurance.