Fitness Tests for Softball

Fitness Component

example tests

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Aerobic Fitness

• The aerobic test performed may depend on the starting fitness level of the players. A submaximal test of aerobic fitness may be suitable, such as a cycle test (Astrand test, Trilevel, PWC170), or the Cooper 12 minute run. For players used to some conditioning exercise, the maximum effort shuttle run (beep) test would be more appropriate.
• You can find information on many aerobic tests from here.

This is an important component of fitness for softball, so that players can reduce the effect of fatigue during long periods of play. Fitter players will cope with the heat stress of playing all day in the sun. 

Flexibility

• The sit and reach test can be done for lower back and hamstring flexibility. Other flexibility tests should also be performed that are relevant for the sport or playing position.

The flexibility tests should be specific to the actions of softball. Being flexible enables greater range of movement in the execution of striking or throwing the ball, and may reduce injury in the long term.

Strength and Power

• Maximal strength tests for specific exercises should be conducted. 
• Abdominal muscle function should also be tested, for example using an abdominal strength or endurance test.
• A handgrip strength test is also suitable.

Strength (and power tests) should also be done to determine initial levels and to monitor strength changes in conjunction with training programs. Upper body strength is particularly important. Core stability and abdominal function is important in the controlling of movement and execution of skills.

Speed and agility

• Sprint time over 20m, with a split time for the first 10m should be done.
• You may also want to do a softball specific test, sprinting over the actual distance between bases, and incorporating a turn.

Running speed, acceleration, and agility are very important in softball for moving between the bases and in fielding. 

Body Fat

• Skinfold measures should be performed to determine body fat levels.

Excess body fat would affect the softballer's ability to move freely around the field, and it would also increase fatigue during training and game play as the excess weight does not benefit the sport.