1. The Illinois Agility Test
• purpose: to test running agility
• equipment required: flat non-slip
surface, marking cones, stopwatch,
measuring tape, timing gates
• description: The length of the course is
10 meters and the width (distance
between the start and finish points) is 5
meters. Four cones are used to mark the
start, finish and the two turning points.
Another four cones are placed down the
center an equal distance apart. Each
cone in the center is spaced 3.3 meters apart.
• procedure:Subjects should lie on their front (head to the start line) and hands
by their shoulders. On the 'Go' command the stopwatch is started, and the
athlete gets up as quickly as possible and runs around the course in the
direction indicated, without knocking the cones over, to the finish line, at which
the timing is stopped.
• Results:
The following are national norms for 16 to 19 year olds.
Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 19.3 secs >19.3 secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs
• Advantages: This is a simple test to administer, requiring little equipment.
Also, the players ability to turn in different directions and different angles is
tested.
• Disadvantages: Choice of footwear and surface of area can effect times
greatly. Results can be subject to timing inconsistencies, which may be
overcome by using timing gates. Cannot distinguish between left and right
turning ability.
• Variations: the starting and finishing sides can be swapped, so that turning
direction is reversed.

2. The Sit & Reach Test
The basic outline of the sit and reach test is described below. Some of the more
popular variations are described in more detail above.
• equipment required: sit and reach box (or alternatively a ruler can be used,
and a step or box)
• description / procedure: This test involves sitting on the floor with legs
stretched out straight ahead. Shoes should be removed. The soles of the feet
are placed flat against the box. Both knees should be locked and pressed flat
to the floor - the tester may assist by holding them down. With the palms
facing downwards, and the hands on top of each other or side by side, the
subject reaches forward along the measuring line as far as possible. Ensure
that the hands remain at the same level, not one reaching further forward than
the other. After some practice reaches, the subject reaches out and holds that
position for at one-two seconds while the distance is recorded. Make sure
there are no jerky movements.
• scoring: The score is recorded to the nearest centimeter or half inch as the
distance reached by the hand. Some test versions use the level of the feet as the
zero mark, while others have the zero mark 9 inches before the feet. There is also
the modified sit and reach test which moves the zero mark depending on the arm and
leg length of the subject. The table below gives you a general guide for expected
scores (in cm and inches) for adults using zero at the level of the feet (otherwise add
23cm or nine inches). There are also examples of some actual athlete results.

3. men women
cm inches cm inches
super > +27 > +10.5 > +30 > +11.5
excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
very poor < -20 < -7.5 < -15 < -6.0
table source: based on personal experience
• validity: This tests only measures the flexibility of the lower back and
hamstrings, and is a valid measure of this.
• reliability: The reliability will depend on the amount of warm-up allowed, and
whether the same procedures are followed each time. Most norms are based
on no previous warm-up, though the best results will be achieved after a warm
up or if the test is proceeded by a test such as the endurance test which can
act as a warm up. If a warm up is used, it is important to have a standardized
warm up and test order and repeat it for each test.
• advantages: The sit and reach test is a common test of flexibility, and is easy
and quick test to perform. If using the standard procedure, there is a lot of
data for comparison.
• disadvantages: Variations in arm, leg and trunk length can make
comparisons between individuals misleading. This test is specific to the range
of motion and muscles and joints of the lower back and hamstrings, and may
not be relevant to other part of the body.
The Vertical Jump Test

4. This procedure describes the method used for directly measuring the vertical jump
height jumped. There are also timing systems that measure the time of the jump and
from that calculate the vertical jump height.
• equipment required: measuring tape or marked wall, chalk
for marking wall (or Vertec or jump mat).
• procedure (see also variations below): the athlete stands
side on to a wall and reaches up with the hand closest to the
wall. Keeping the feet flat on the ground, the point of the
fingertips is marked or recorded. This is called the standing
reach height. The athlete then stands away from the wall, and
leaps vertically as high as possible using both arms and legs
to assist in projecting the body upwards. The jumping
technique can or cannot use a countermovement (see vertical
jump technique). Attempt to touch the wall at the highest point
of the jump. The difference in distance between the standing
reach height and the jump height is the score. The best of three attempts is
recorded.
• variations: The vertical jump test can also be performed using a specialized
apparatus called the Vertec. The procedure when using the Vertec is very
similar to as described above. Jump height can also be measured using a
jump mat which measures the displacement of the hips. To be accurate, you
must ensure the feet land back on the mat with legs nearly fully extended.
Vertical jump height can also be measured using a timing mat. The vertical
jump test is usually performed with a counter movement, where there is
bending of the knees immediately prior to the jump. The test can also be
performed as a squat jump, starting from the position of knees being bent.
Other test variations are to perform the test with no arm movement (one hand
on hip, the other raised above the head) to isolate the leg muscles and reduce
the effect of variations in coordination of the arm movements. The test can
also be performed off one leg, with a step into the jump, or with a run-up off
two feet or one foot, depending on the relevance to the sport involved. For
more details see vertical jump technique.

5. scoring: The jump height is usually recorded as a distance score. The
table below provides a ranking scale for adult athletes based on my
observations, and will give a general idea of what is a good score. For more
information, see a selection of vertical jump test results. It is also possible to
convert jump height into a power or work score.
males males females females
rating
(inches) (cm) (inches) (cm)
excellent > 28 > 70 > 24 > 60
very good 24 – 28 61-70 20 - 24 51-60
above average 20 - 24 51-60 16 - 20 41-50
average 16 - 20 41-50 12 - 16 31-40
below average 12 - 16 31-40 8 - 12 21-30
poor 8 - 12 21-30 4-8 11-20
very poor <8 < 21 <4 < 11
• advantages: this test is simple and quick to perform.
• disadvantages: technique plays a part in maximizing your score, as the
subject must time the jump so that the wall is marked at the peak of the jump.
• comments: The jump height can be affected by how much you bend your
knees before you jump, and the effective use of the arms. The test is also
sometimes incorrectly spelled as the "Sergeant" or "Sargent" Test.
• history: This method described above for measuring a person's vertical jump
height is sometimes known as a Sargent Jump, named after Dudley Sargent,
who was one of the pioneers in American physical education.
The 12 Minute Cooper Run

6. The Cooper 12 minute run is a popular
maximal running test of aerobic fitness. There
are several other variations of
running/walking tests.
• purpose: to test aerobic fitness (the
ability of the body to use oxygen to
power it while running)
• equipment required: flat oval or running track, marking cones, recording
sheets, stop watch.
description / procedure: Place markers at set intervals around the track to
aid in measuring the completed distance. Participants run for 12 minutes, and
the total distance covered is recorded. Walking is allowed, though the
participants must be encouraged to push themselves as hard as they can.
• scoring: There are several equations that can be used to estimate VO 2max (in
ml/kg/min) from the distance score (a formula for either kms or miles):
VO2max = (35.97 x miles) - 11.29.
VO2max = (22.351 x kilometers) - 11.288
Age Excellent Above Average Average Below Average Poor
Male 13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m
Females 13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m
Males 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m
Females 15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m
Males 17-19 >3000m 2700-3000m 2500-2699m 2300-2499m <2300m
Females 17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m
The table also gives general guidelines for interpreting the results of this test for
young people. These results are based on a few sources and are only approximate
values.

7. • target population: This test can be modified to be suitable for most
populations. For those who are unfit or unable to run, there are similar walking
tests that can be performed.
• validity: Cooper (1968) reported a correlation of 0.90 between VO2max and
the distance covered in a 12 min walk/run.
• reliability: the reliability of this test would depend on practice, pacing
strategies and motivation level. There should be good reliability if these issues
are addressed.
• advantages: large groups can be tested at once, and it is a very cheap and
simple test to perform.
• disadvantages: practice and pacing is required, and performance on this test
can be affected greatly by motivation.
• variations / modifications: The test can also be conducted by running on a
treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor
running. There are many variations of the walk / run test. A very similar test is
the Balke 15 minute run.
30m Sprint Test

8. Speed is the maximum rate at which a person is able to move his/her body over a
specific distance. In human performance terms it refers to the speed of co-ordinated
joint actions and whole body movements. In some cases it may be applicable to talk
about limb speed but this is difficult to assess and most sports rely on movement of
the whole body over a distance, so tests for this are included here.
30m Sprint Test
Equipment: 30m tape measure, stopwatch.
Target Population: Sprinters, jumpers, games players or anyone who is injury free.
Advantages: Poor reactions and starting technique let down result.
Disadvantages: Subject to timing errors.
Procedure: Mark out 30 metres accurately on a flat, non-slip surface. Using a
standing start, run from the start line as quickly as possible to the finish line. Have
someone start the run and time it to the 100th/sec.
Flying Start 30m Sprint Test
Equipment: 40 m tape measure, stopwatch.
Target Population: Games players or anyone who is injury free.
Advantages: Gives an idea of speed regardless of reaction time.
Disadvantages: Subject to timing errors.
Procedure: Mark out a 40 metre run with a 'timing' startline 10 m into the run. Using
a standing start run the 40 m as quickly as possible. Have someone start the run and
time it from the 10 m line to the 40 m line, so a flying 30 m time is gained.
Time (secs) for 30 m flying sprint
Males Females Rating
<4.0 <4.5 Excellent
4.2-4.0 4.6-4.5 Good
4.4-4.3 4.8-4.7 Average
4.6-4.5 5.0-4.9 Fair
>4.6 >5.0 Poor

9. Standing Long Jump Test (Broad Jump)
The Standing long jump, also called the Broad Jump, is a common
and easy to administer test of explosive leg power. It is one of the
Standing Long Jump
Equipment

10. fitness tests in the NFL Combine. The standing long jump was also once an event at
the Olympic Games, and is also an event in Sports Hall competitions in the UK.
purpose: to measure the
explosive power of the legs
• equipment required: tape measure to measure distance jumped, non-slip
floor for takeoff, and soft landing area preferred. Commercial Long Jump
Landing Mats are also available. The take off line should be clearly marked.
• procedure: The athlete stands behind a line marked on the ground with feet
slightly apart. A two foot take-off and landing is used, with swinging of the arms
and bending of the knees to provide forward drive. The subject attempts to
jump as far as possible, landing on both feet without falling backwards. Three
attempts are allowed.
• scoring: The measurement is taken from take-off line to the nearest point of
contact on the landing (back of the heels). Record the longest distance jumped,
the best of three attempts. The table below gives a rating scale for the standing
long jump test for for 15 to 16 year old athletes:
Gender Excellent Above average Average Below average Poor
Male > 2.01m 2.00 - 1.86m 1.85 - 1.76m 1.75 - 1.65m < 1.65m
Female >1.66m 1.65 - 1.56 1.55 - 1.46m 1.45 - 1.35m < 1.35cm
• variations / modifications: A long jump landing pit may be used instead of a
hard surface, which enables the subject to confidently put more effort into the
jump, and to extend the legs further in front of the body for landing. This
technique also allows those with greater skill to score longer jumps, which is
undesirable if you are trying to test for leg power only. Generally longer
distances should be achieved with this technique, so the norm table above
would not be accurate. The Eurofit Test recommends using a graduated mat
for ease of recording jump distance on the landing surface.
• advantages: this test is simple and quick to
perform, requiring minimal equipment.
• disadvantages: there is some skill component in
this test.

11. • comments: Falling or stepping backward after the landing will result in
measurement to that point of contact rather than where the feet first touched.
Some subjects will try to use a step at take-off, which is not allowed. The World
Record for the standing long jump is held by Norwegian Arne Tvervaag, who
jumped 3.71 meters.