There are many physical fitness tests to measure how physically fit you are. These tests will measure you’re ability for strength, endurance, flexibility, speed and power. Here are a few of the more popular tests.
- One rep max – Use for any lift to test strength
- Sit up test – Core strength
- Push up test – Strength and endurance
- Balke 15 minute run – Measure VO2 max
- Cooper 12 minute run – Measure VO2 max
- Shuttle run – Aerobic power for multi-sprint sports
Speed and Power Tests
- 30 meter sprint – Measures power
- Illinois agility test – Multi-sprint sports
- Standing long jump – Explosive power
- Standing vertical jump – Explosive power
- Hexagon drill – Test to measure agility, balance and quickness
- 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 muscle fitness requirements. So before you start measuring every test on the list, try to break down your sport in to it’s more specific movements.
Soccer will benefit from speed and power while runners will benefit more from endurance and wrestlers could benefit from strength tests.
Before you start any test make sure you stretch and warm up properly. To increase you abilities on a specific test, focus on the type of fitness required. Lift heavy weights for strength, sprint for speed and power, and run for endurance.