Fitness Tests for Football

Fitness Component

example tests

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Aerobic Fitness

The shuttle run (beep) test is a simple test to conduct on testing a football team. There are also football specific tests that try to mimic the intermittent nature of the sport, such as the Loughborough Intermittent Shuttle Test and the Yo-Yo Intermittent Tests. There is more information on the numerous other aerobic tests.

Aerobic fitness is a very important component of fitness for football. Players need to be able to maintain a high intensity throughout the 90 minute game.

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.