The CDC showed, in 2018, that nearly one quarter of American adults get enough exercise. That means that more than 75% do not! Exercise is important, and no one knows this fact better than athletes. In fact, athletes are tested on their athletic performance. We’ll look at what strength and conditioning programs evaluate when performance testing athletes.
Performance Testing Preparation
Athletes should prepare for their performance testing day like they would for a competitive contest. Coaches should also prepare their athletic teams for test day. Coaches should review their athletes’ academic performance, nutrition, strength and training regimes, and anything that affects them in their personal lives. These factors are important to review because, come test day, you want your athletes to be able to perform well, as you would want them to on game day.
List of Performance Tests
- Power lift: utilize deadlifts, squats, or other forms of powerlifting.
- Vertical and horizontal jumps: use standing and running vertical jumps, as well as standing horizontal and running long jumps.
- Push up and pull ups: classic strength test.
- 3-repetition maximum of weighted dumbbells: you can adjust the amount of repetitions to fit your particular ideals.
- 40-yard and 100-yard dash: you may also use other speed tests, such as tire stepping and slalom cone tests, and
- the 4-corner box drill.
You may add or subtract from this list in order to customize performance testing for your athletes according to their athletic discipline and age and ability. After the tests, you’ll need to evaluate your athletes’ performance results. If, for example, your athlete failed in the strength portion, then you’ll know to have the athlete work on this area. Any given athlete will need to work on and improve in any areas that he or she did not perform proficiently in.
Another benefit of performance testing is the motivation, beyond his or her desire to compete, to train and to get into peak condition. Obviously, offseason and preseason training is a good time to administer performance tests.
Use performance testing to evaluate your athletes’ training regimes and offseason conditioning programs, to motivate them to prepare for competition, to get your athletes in peak condition, and to incentivize those who are diligent in their off- and preseason strength and training programs.
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