The 4 Stage ‘T.E.S.T’ process

T est to determine speed, agility, quickness and fitness.

E valuate to define strengths and weaknesses.

S et goals to improve performance.

T rain to achieve your goals.

Stage 1.

Perform the following tests:

20 Metre Sprint:

What? – A simple 20 metre sprint as fast as you can.

Why? – To measure your straight line explosive speed and acceleration. Football is all about acceleration and using your speed to beat opponents. Improving your efficiency at acceleration which will improve your game performance.

How? – Set 2 cones, 20 metres apart. Starting in line with the first sprint through the farthest one. Repeat 3 teams and take the average time.

T-Test:

What? – An agility test working all the major movements you perform on the field, sprinting, side shuffle and back pedalling as well as change of direction.

Why? – Forward, backwards and lateral speed are integral to football but you need to couple this with quick change of direction and agility to transition between these motions.

How? – Two cones are set up 10yards apart, 5 yards either side of one of them forming a ‘T’ are set two more cones. You sprint to the first cone in the middle of the 3, then side shuffle left or right to that cone and back across to the far one, back to the middle, then back pedal through the start cone.

300yard Shuttle:

What? – An endurance test where you sprint 25yards, 6 times before resting and repeating.

Why? – It’s good having great speed and agility, but without endurance you will never keep going for a full 90 minutes. Having a good foundation of endurance will keep you sharp physically and mentally throughout the game.

How? – Two points are marked 25yards apart. Starting at one you sprint to the other and back 6 times. Rest and then repeat using the average time for measurement.

Vertical Jump:

What? – A test to evaluate your explosive power by seeing how high you can jump.

Why? – Explosive power is integral to your whole game, particularly jumping, sprinting and throwing. The vertical jump is a plyometric exercise that concentrates purely on explosive power.

How? – There are several ways to measure this but all of them measure the difference between your standing reach height and the peak of your vertical jump.

Stage 2.

An evaluation of results from stage one in order to identify key weaknesses.

Stage 3.

Goals are set to work towards using the results from Stage 2. We use our Techne Global Fitness Rating system to give you a score which you aim to improve on at the next test. The following table represents the data you will be compared to:

Techne Global Fitness Rating: Average of % Ranking from all 4 results.

Up to 60                      60-84.9                              85-100

Below Average to Average        Average to Above Average                   Top Ten Percent

Stage 4.

Techne Global Fitness will then work with you to meet the goals set in Stage 3. Providing you with specific programmes and coaching before following up with a final re-evaluation to see how you’ve improved.

To find out more information or to book fitness training for your club contact us via email or call: 0114 258 9297