Fitness Tests for Football

Fitness Component

example tests

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Aerobic Fitness

• The shuttle run (beep) test would usually be the most appropriate test for testing a football team.
• You can find information on many other aerobic tests here.

Aerobic fitness is a very important component of fitness for football. 

Flexibility

• The sit and reach test can be done for lower back and hamstring flexibility. 

Good hamstring flexibility is import for football players in the ball kicking skill. 

Strength and Power

• The vertical jump test can be performed to measure leg power. Maximal strength tests for specific exercises should be conducted. 

Strength (and power tests) should also be done to determine strength levels and to monitor strength changes in conjunction with training programs. 

Speed

• Sprint time over 40m, with a split time for the first 10m should be done.

Maximum running speed and acceleration are very important in football. 

Body Fat

• Body fat can be measured using the skinfold method. If this is not available, monitoring body weight changes would give an indication of body fat changes, assuming no change in muscle mass.

Excess body fat would affect the football player's ability to move freely around the field, and the extra weight will increase fatigue. 

Agility

• The 505 agility test measures the ability to change direction 180 degrees. A 90 degree turn test would also be suitable for football.

The ability to quickly change direction is important for football.