Introduction

The test is designed to evaluate an individual's ability to repeat runs over an extended period of time. The test is well-suited for team sports that require continuous running.

Test Protocol

The test consists of running 3,000 meters in as short a time as possible. The test can also be conducted while monitoring heart rate.

Test Results

The result is the time it takes to run 3,000 meters. From that result, a_VO2maxvalue can be estimated using a table.

Introduction

The purpose of this test is to evaluate an individual’s ability to perform repeated runs over an extended period of time. The test is well-suited for team sports that involve intermittent exertion, such as soccer, floorball, and basketball.

Test Protocol

The test consists of repeatedly running 2 x 20 meters between two markers in sync with an audio signal, followed by 2 x 5 meters during a 10-second active rest period. The speed increases progressively and is regulated by the time interval between the audio signals. The test ends when the subject fails to reach the markers in sync with the audio signals. The test can also be conducted while recording heart rate and measuring blood lactate levels.

Test Results: The results consist of the level achieved and the total distance covered in meters.

Introduction
The test is designed to evaluate an individual’s ability to repeat running intervals over an extended period of time. The Legér test, better known as the “Beep test,” is particularly well-suited for sports involving intermittent exertion, such as soccer, floorball, and basketball.

Test Protocol

The test involves continuously running 20 meters between two markers in sync with an audio signal. The speed increases progressively and is regulated by the time interval between the audio signals. The test ends when the subject fails to reach the markers in sync with the audio signals. The test can also be conducted while monitoring heart rate and measuring blood lactate levels.

Test Results

The result consists of the level achieved and the total distance covered in meters; from this, a_VO2maxvalue can be estimated using a table.

Introduction

The purpose of the test is to evaluate the physiological response to specific workloads. The threshold test is conducted in the format that is most appropriate for the athlete.

Test Protocol

The test is conducted on a selected ergometer and consists of 3–5 stages, each consisting of 4 minutes of exercise and 1 minute of rest, with an increased workload for each stage. After each stage, heart rate and perceived exertion are recorded, and a blood sample is taken for lactic acid analysis.

Test Results

Speeds and heart rate values for the aerobic threshold and the anaerobic threshold are obtained after the test is completed. The results are used to determine individual training zones.

Introduction

The purpose of the test is to evaluate the physiological response at specific running speeds. Threshold tests are conducted as an alternative to treadmill tests, partly to more closely simulate track running and partly to allow for testing more runners at the same time. The results from treadmill and track tests are equivalent.

Test Protocol

The test is conducted on a track (200 meters indoors) and consists of 3–5 intervals of 4 minutes of running followed by 1 minute of rest, with the intensity increasing with each interval. Speed is regulated via auditory feedback. After each interval, heart rate and perceived exertion are recorded, and a blood sample is taken to measure lactic acid levels.

Test Results

Speeds and heart rate values for the aerobic threshold and the anaerobic threshold are obtained after the test is completed. The results are used to determine individual training zones.

Introduction

The purpose of this test is to evaluate an individual’s ability to repeat running efforts over an extended period of time. This test is a popular field test used to analyze performance in many sports, including hockey, soccer, floorball, handball, and basketball.

Test Protocol

The test consists of continuously running back and forth for 30 seconds along a 40-meter course in sync with audio signals. The speed increases progressively and is regulated by intervals of 30 seconds of running and 15 seconds of rest. The test ends when the subject fails to reach the designated lines in sync with the audio signals on three consecutive repetitions. The test can also be conducted while monitoring heart rate and measuring lactate (lactic acid) levels in the blood.

Test Results

Based on the results, a_VO2maxvalue can then be estimated using a calculation model.

Introduction

The purpose of the test is to evaluate running speed over a distance of 15 meters.

Test Protocol

The test consists of covering a distance of 15 meters in the shortest possible time. The race starts from a standing position, 50 cm behind the starting line.

Test Results

Split times at the 5- and 10-meter marks, as well as the final time, are displayed in seconds.

Introduction

The purpose of the test is to evaluate running speed over 30 meters.

Test Protocol

The test consists of covering a distance of 30 meters in the shortest possible time. The race begins from a standing position, 50 cm behind the starting line.

Test Results

Split times at the 5-, 10-, and 20-meter marks, as well as the final time, are displayed in seconds.

Introduction

This test is used to evaluate the ability to perform repeated sprints with changes in direction. The test is well-suited for team sports that involve intermittent exertion, such as soccer, floorball, and basketball.

Test Protocol

The test consists of seven maximum-speed sprints of 34 meters each, with three changes of direction. Each individual sprint is followed by an active recovery period consisting of a 40-meter jog completed in 25 seconds. The course must be completed from point A to point B; see figure.

Test Results

Finish times are reported in seconds, as well as the difference between the rounds.

Introduction

This test is used to evaluate the ability to perform repeated sprints with a 180° change of direction. The test is well-suited for team sports that involve intermittent exertion, such as soccer, floorball, and basketball.

Test Protocol

The test consists of 6 maximum-effort sprints. The running distance is 20 meters straight ahead to a line, where a 180° turn is made, followed by a sprint back to the starting position; see figure. Between each sprint, the test subject is given a 20-second rest. NOTE: When conducting this test, the rest period may vary.

Test Results

Finish times are reported in seconds, as well as the difference between the rounds.

Introduction

The test is designed to evaluate an individual’s speed and coordination during short-distance running with changes in direction. The test is well-suited for sports in which speed and changes in direction are important skills, such as soccer, floorball, and basketball.

Test Protocol

In the test, the subject moves as quickly as possible between 4 cones arranged in a “T”-shaped course; see figure. Cone B is placed 9.14 meters from cone A, which serves as the starting and finishing line. Cones C and D are placed 4.57 meters to the right and left of cone B, respectively. The test subject starts behind the starting line (cone A) on their own initiative. The test subject must touch the base of each cone with one hand, and their face and body must remain facing forward throughout the test. The test subject runs straight ahead to cone B, then moves sideways to cone C, then to cone D, and back to cone B. Sideways movement must be performed without crossing the feet. Finally, the test subject moves backward past cone A, which is the finish line.

Test Results

The finish time is reported in seconds.

Introduction

This test is used to evaluate the ability to perform repeated sprints with changes in direction and reaction time. The test is well-suited for team sports that involve changes in direction and quick reaction times, such as soccer, floorball, basketball, and rugby.

Test Protocol

The test consists of a maximum sprint. The total distance is 11 meters. After 4 meters, a video sensor will signal which direction you should turn (right or left) after the first 7 meters. You then have 3 meters to react and complete the remaining 4 meters, see figure.

Test Results

Finish times are reported in seconds.

Introduction

The test is used to evaluate the ability to perform repeated sprints with a 180° change of direction. The test is well-suited for sports where speed and changes of direction are important skills, such as soccer, floorball, and basketball.

Test Protocol

The test consists of 2 maximum-effort sprints. The total running distance is 20 meters with two 180° changes of direction, divided into a 5-meter change of direction, a 10-meter change of direction, and then 5 meters to the finish line; see figure. Between each sprint, the participant is given a full rest period and is able to repeat the maximum distance. Afterward, the participant will run the same distance, but the first turn will be initiated with the other leg.

Test Results

Finish times are reported in seconds, as well as the difference between the rounds.

Introduction

This test is used to evaluate the ability to perform repeated sprints with a 180° change of direction. The test is well-suited for team sports that involve intermittent exertion, such as soccer, floorball, and basketball.

Test Protocol

The test consists of two all-out sprints. The running distance is 150 meters, with 9 180° turns followed by a sprint back to the starting position; see figure. Between each sprint, the test subject is given a 3-minute rest.

Test Results

Finish times are reported in seconds, as well as the difference between the rounds.

Introduction

The purpose of the test is to evaluate maximum strength.

Test Protocol

The test involves lifting as much weight as possible for 1 or 3 repetitions of the bench press. 1 repetition is only suitable for experienced lifters. Less experienced lifters will perform 3 repetitions. The test consists of a vertical barbell press while lying on your back on a bench. In the starting position, the bar is held with arms fully extended. From this position, the bar is lowered toward the chest, then pressed back up to the starting position with arms fully extended. The test is repeated with different weights that are progressively increased in relation to body weight after a 3-minute rest.

Test Results

Is the maximum number of kilograms lifted in 1 or 3 lifts?

Introduction

The purpose of the test is to evaluate maximum strength.

Test Protocol

The test consists of lifting as much weight as possible in 1 or 3 squat repetitions. 1 repetition is only suitable for experienced lifters. Less experienced lifters will perform 3 repetitions. The test consists of lifting, sitting down, and standing up again with the maximum weight on the back of the shoulders. In the starting position, the bar is placed on the back of the shoulders. The lift is performed by squatting down until the upper thighs are parallel to the ground and then standing back up in a continuous, accelerating motion. The test ends with the individual standing with straight knees and hips. The test is repeated with progressively increasing loads. The rest period between sets is 3 minutes.

Test Results

Is the maximum number of kilograms lifted in 1 or 3 lifts?

Introduction

The purpose of the test is to evaluate maximum strength.

Test Protocol

The test involves lifting as much weight as possible for 1 or 3 repetitions of the front squat. 1 repetition is only suitable for experienced lifters. Less experienced lifters will do 3 repetitions.

The test is performed by sitting down and standing up with the maximum weight on the front part of the shoulders. In the starting position, the bar is placed on the front part of the shoulders. The lift is performed by squatting down until the upper legs are parallel to the ground, then standing back up in a continuous, accelerating motion, ending with the individual standing with straight knees and hips. The test is repeated with progressively increasing loads. The rest period between sets is 3 minutes.

Test Results

Is the maximum number of kilograms lifted in 1 or 3 lifts?

Introduction

The purpose of the test is to evaluate maximum strength.

Test Protocol

The test involves lifting as much weight as possible in 1 or 3 repetitions of the deadlift. 1 repetition is only suitable for experienced lifters. Less experienced lifters will do 3 repetitions.

The test consists of lifting a barbell from the floor to a standing position. At the starting position, the barbell is placed on the floor. The lift is performed in a continuous, accelerating motion and ends with the individual standing with straight knees and hips. The test is repeated with progressively increasing weights. The rest period between sets is 3 minutes.

Test Results

Is the maximum number of kilograms lifted in 1 or 3 lifts?

Introduction

The purpose of the test is to measure power output during a clean and jerk with a free barbell.

Test Protocol

The test consists of lifting a barbell from the floor and catching it on the chest at shoulder height. In the starting position, the barbell is placed on the floor. The lift is performed in a continuous, accelerating motion and ends with the barbell positioned at the collarbone and the upper arms beneath the barbell. The test is repeated with progressively increasing weights. The rest period between sets is 3 minutes.

Test Results

The test calculates power output as peak power (PP) and average power (AP), and presents these values in absolute and relative watts. Time to peak power (tPP) is presented in seconds.

Introduction

The purpose of the test is to measure power output during a vertical pull while lying on one's stomach on a bench.

Test Protocol

The test consists of a vertical pull using a barbell from a prone position on a bench. In the starting position, the bar is placed on the floor. With arms fully extended, the bar is pulled toward the chest to an approved height. The test is repeated with different weights that are increased progressively and in relation to body weight after a 3-minute rest.

Test Results

The test calculates power output as peak power (PP) and average power (AP), and presents these values in absolute and relative watts. Time to peak power (tPP) is presented in seconds.

Introduction

The purpose of the test is to evaluate maximum strength.

Test Protocol

The test involves measuring the individual's grip strength. The individual will squeeze the grip device with maximum effort.

Test Results

The test is for the maximum number of kilograms

Introduction

The purpose of the test is to measure core strength.

Test Protocol

The test consists of hanging from a bar with the feet secured and the knees bent at a 90-degree angle, raising the upper body using the abdominal muscles, pausing at the top position, and then lowering back down to the starting position. This should be performed as many times as the individual is able.

Test Results

The test result is the maximum number of repetitions completed.

Introduction

The purpose of the test is to measure arm strength.

Test Protocol

The test consists of hanging from a bar with a pronated grip slightly wider than shoulder-width, pulling oneself up until the chin passes the bar, and then lowering oneself back to the starting position. This should be performed as many times as the individual is able.

Test Results

The test result is the maximum number of repetitions completed.

Introduction

The purpose of the test is to measure upper-body strength.

Test Protocol

The test involves placing the hands shoulder-width apart on the handles in a dip position. The individual then lowers their body while bending their elbows and shoulders until their upper arms are parallel to the ground. The individual then pushes themselves back up until their arms are straight.

Test Results

The test result is the maximum number of repetitions completed.

Introduction

The purpose of the test is to measure upper-body strength.

Test Protocol

The test consists of a vertical press. In the starting position, the participant stands in a plank position with their hands on the ground, shoulder-width apart. The participant then bends at the shoulders and elbows until their body touches the ground. The participant then pushes themselves back up with straight arms.

Test Results

The test result is the maximum number of repetitions completed.

Introduction

The purpose of the test is to measure core strength.

Test Results

The test result is the maximum number of repetitions completed.

Introduction

In the squat jump, the vertical jump height is calculated based on the flight time of the jump. The jump height in the squat jump correlates strongly with maximum and explosive strength in the leg muscles.

Test Protocol

The test is a maximum vertical jump test performed from a standing position with the knees bent at 90°. The hands are placed on the hips and kept there throughout the test.

Test Results

Jump height is given in centimeters (cm).

Introduction

In the Counter Movement Jump (CMJ), the vertical jump height is calculated based on the flight time of the jump. The jump height in the CMJ indicates the elasticity of the leg muscles.

 Test Protocol

The test is a maximum vertical jump test. The starting position is standing upright with feet hip-width apart, with hands on the hips throughout the test. The jump begins with a quick squat to 90°, followed by an explosive extension of the body. The landing should occur in the same spot as the takeoff.

Test Results

Jump height is given in centimeters (cm).

Introduction

In the Counter Movement Jump Free Arms Swing (CMJa), the vertical jump height is calculated based on the flight time of the jump. The jump height in the CMJa indicates the elasticity of the leg muscles and the coordination between the arms and legs.

Test Protocol

The test consists of a maximum vertical jump assisted by an arm swing. The starting position is standing upright with feet hip-width apart. The jump begins with a quick squat to approximately 90°, accompanied by a backward arm swing. As the body extends explosively, the arms swing forward and upward. The landing should occur at the same spot as the takeoff.

Test Results

Jump height is given in centimeters (cm).

Introduction

In the Drop Jump test, the vertical jump height is calculated and the ground contact time is measured. Both of these parameters are used to evaluate the reactive (explosive) strength of the leg muscles.

Test Protocol

The test consists of “stepping off” from various heights (e.g., 20 cm, 40 cm, and 60 cm). The starting position for the test is an upright standing position at the selected height. The test subject “steps off,” and upon landing, performs a maximum vertical reaction jump. The contact time with the ground should be as short as possible.

Test Results

Jump height and contact time are expressed in centimeters (cm) and seconds (s). An index of jump height and contact time determines the “best jump,” which consequently results in the optimal fall height.

Introduction

The Bosco-Vittori Stiffness Test calculates vertical jump height and measures ground contact time. Both of these parameters are used to evaluate the reactive (explosive) strength capacity of the leg muscles.

Test Protocol

The test consists of seven repeated, maximal, vertical jumps with as little knee flexion as possible, as well as active arm swing on each jump. The jump height should be as high as possible, and the contact time with the ground should be as short as possible on each jump.

Test Results

The jump height and takeoff time from the jump series are presented in centimeters (cm) and seconds (s).

Introduction

The purpose of the test is to measure power output during vertical jumps with an external load. The test is performed using a free barbell or on a Smith machine.

Test Protocol

The test consists of a vertical jump with a barbell placed on the shoulders. The test is repeated with different weights that are increased progressively and in relation to body weight. The weights are 50, 75, 100, and 125% of body weight. The rest period between sets is 3 minutes.

Test Results

The test measures power output as peak power (PP) and average power (AP), expressed in absolute and relative watts. Time to peak power (tPP) is expressed in seconds.

Introduction

The purpose of the test is to measure power output during vertical single-leg jumps with an external load on a Smith machine, as well as any side-to-side differences.

Test Protocol

The test is performed on a Smith machine and consists of a vertical single-leg jump with a barbell resting on the shoulders. The starting position for the jump is from a standing position with the knees bent at 90°. The test is repeated with different loads that are increased progressively and in relation to body weight. The rest period between sets is 3 minutes.

Test Results

The test measures power output as peak power (PP) and average power (AP), expressed in absolute and relative watts. Time to peak power (tPP) is expressed in seconds. Differences between sides are expressed as a percentage.

Introduction

The standing long jump measures the horizontal distance of the jump. The jump distance correlates well with explosive strength in the leg muscles.

Test Protocol

The test consists of a two-footed long jump. The jump begins from a standing position with both feet together, involving a bend at the knees followed by a maximum horizontal jump, aided by active arm swing. The landing is performed with both feet together in a balanced position. The distance is measured from the rear edge of the starting line to the heel closest to the starting line.

Test Results

Jump distance is given in centimeters (cm).

Introduction

The standing long jump measures the horizontal distance of the jump. The jump distance correlates well with explosive strength in the leg muscles.

Test Protocol

The test consists of three consecutive double-footed long jumps. The jump begins from a standing position with both feet together, involving a bend at the knees followed by a maximum horizontal jump, aided by an active arm swing. The landing is performed with both feet together in a balanced position, and without pausing, two more consecutive jumps are performed. The result is measured from the rear edge of the starting line to the heel closest to the starting line in the final jump.

Test Results

Jump distance is given in centimeters (cm).

Introduction

The standing long jump measures the horizontal distance of the jump. The jump distance correlates well with explosive strength in the leg muscles.

Test Protocol

The test consists of five consecutive double-footed long jumps. The jump begins from a standing position with both feet together, involving a bend at the knees followed by a maximum horizontal jump, aided by active arm swing. The landing is performed with both feet together in a balanced position, and four more consecutive jumps are performed without stopping. The result is measured from the rear edge of the starting line to the heel closest to the starting line on the final jump.

Test Results

Jump distance is given in centimeters (cm).

Introduction

The standing long jump measures the horizontal distance of the jump. The distance achieved in a one-leg jump correlates well with explosive strength in the leg muscles and any differences between the legs.

Test Protocol

The test consists of a standing one-legged long jump. The jump begins from a standing position on one leg, with a bend at the knee followed by a maximum horizontal jump, aided by active arm swing. The landing is performed with both feet together in a balanced position. The result is measured from the rear edge of the starting line to the heel closest to the starting line.

Test Results

Jump distance is given in centimeters (cm).

Introduction

The standing long jump measures the horizontal distance of the jump. The distance achieved in a one-leg jump correlates well with explosive strength in the leg muscles and any differences between the legs.

Test Protocol

The test consists of three standing long jumps on one leg. The jump begins from a standing position on one leg, involving a bend at the knee followed by a maximum horizontal jump, aided by active arm swing. The landing is performed with both feet together in a balanced position, and without pausing, two more jumps are performed in succession. The result is measured from the rear edge of the starting line to the heel closest to the starting line in the final jump.

Test Results

Jump distance is given in centimeters (cm).

Introduction

The standing long jump measures the horizontal distance of the jump. The distance achieved in a one-leg jump correlates well with explosive strength in the leg muscles and any differences between the legs.

Test Protocol

The test consists of five standing long jumps on one leg. The jump begins from a standing position on one leg, involving a bend at the knee followed by a maximum horizontal jump, aided by active arm swing. The landing is performed with both feet together in a balanced position, and four additional jumps are performed in succession without stopping. The distance is measured from the rear edge of the starting line to the heel closest to the starting line on the final jump.

Test Results

Jump distance is given in centimeters (cm).