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> Green & Gold Soccer Academy at Vimy Ridge Academy School
> Fitness Testing
The Green & Gold Soccer Academy’s battery of physical fitness tests is a group of tests that closely represents the various physical demands of soccer. Players are tested in the areas of speed, agility, muscular strength and endurance, cardiovascular endurance and speed endurance.
The results of the tests are used for the following:
• Indicate Weaknesses
• Measure Improvement
• Assess the success of the training program
• Formulate training groups
• Motivate the player
Players will be tested numerous times throughout the year in order to gauge improvement.
THE TESTS
Muscular Endurance – the ability of a muscle or muscle group to generate force over and over again, without fatiguing.
1. Push Up Test
Players attempt to perform as many push-ups as possible in 1 minute. The push up test is used to evaluate muscular endurance of the shoulder, arm and chest muscles.
2. Sit Up Test
Players perform as many sit-ups as possible in 1 minute. This test is used to evaluate abdominal and hip muscle endurance.
Aerobic Endurance – Low Intensity, Long Duration
The ability to exercise continuously for extended periods without fatigue, and is one of the most important fitness components for soccer. A player’s aerobic fitness level is dependent upon the amount of oxygen, which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen.
1.5 Mile Run
Players attempt to run a distance of 1.5 Miles in the best time possible. Players time is recorded (minutes and seconds) after the completion of the final lap. Players in grade 7 complete a 1 Mile run.
Anaerobic (without oxygen) Endurance – High Intensity, Short Duration
300 Y Shuttle
Players perform 2 sets of shuttle sprints with a 5 minute rest period in between sprints. The average of the two shuttles is recorded in seconds. Players are encouraged not to pace themselves but to sprint 100% each time. Players in grade 7 complete a 200Y shuttle.
Agility - the ability to change body position or direction of the body rapidly. Agility is also influenced by balance, coordination, position of center of gravity, running speed and skill.
40 Y “T” Test
Agility is measured with a running test that requires the players to move sideways, backwards, turn and sprint between a series of 4 cones. Players’ times are recorded in seconds.
20Y and 40Y Sprint Test
To determine the athletes explosiveness and running speed. Players’ times are recorded in seconds.
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