Soccer FIT Interval Test Calculator
Quick Answer
This calculator determines your total distance and performance rating for the Soccer FIT Interval Test. Enter your completed level and interval to instantly see your results compared to sport-specific standards.
- Each interval covers 90 yards (82.3 meters) of varied shuttle running
- Based on the Soccer Fit Academy testing protocol (2005)
- Elite players reach 16-18 second levels, covering 2,340+ yards
What is the Soccer FIT Interval Test?
The Soccer FIT Interval Test was created in 2005 by the Soccer Fit Academy, and initially named the CAP (Centers for Athletic Performance) Soccer Specific Interval Test (SSIT). It may also be referred to as the Fitness Interval Test (FIT). The test was designed for soccer, but is suitable for any sport that consists of periods of maximum effort followed by periods of slower movement or rest. This test is unique in that it involves varied locomotive patterns, changes of pace, changes of direction and a recovery period. This test is promoted by the Soccer Fit Academy, and its use outside of this group may be limited. See more on Fitness Testing for Intermittent Sports.
Test Purpose
The test evaluates an individual's ability to repeatedly perform an exercise interval over a prolonged period of time, simulating the intermittent demands of soccer and similar sports.
Equipment Required
25 yard area, marker cones, measuring tape, stopwatch & whistle or pre-recorded audio track.
Target Population
Developed for soccer players, but suitable for basketball, field hockey, lacrosse, rugby, AFL, and other intermittent sports.
How to Conduct the Soccer FIT Interval Test
Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and mark out the course. See more details of pre-test procedures.
Course Setup: Two lines are marked 25 yards apart, with another line at 10 yards from the start.
Procedure: The test involves performing two consecutive runs in 30 seconds, then resting for 30 seconds. After the rest, athletes perform two more intervals in 29 seconds followed by another 30 seconds rest period. Then two more in 28 seconds, and so on, until they are unable to make it back to the start line in the required time. The rest time between intervals is always 30 seconds.
Each interval involves:
- 10 yards up & back (20 yards)
- 10 yards up & back again (20 yards)
- 25 yards up & back (50 yards)
- Total per interval: 90 yards (82.3 meters)
Players are out when they fail to make it back to the start line in the required time. See video of this test.
Understanding Your FIT Test Score
The total distance is recorded. Usually the players record the interval number that the player went out on (e.g., 20-1 would be the first run of the 20 second level), and then calculate distance with a supplied chart. Our calculator above provides instant conversion from level to total distance covered.
Performance Standards
- Elite (16-18 seconds): Professional soccer players, top-tier athletes covering 2,160-2,520 yards
- Excellent (19-20 seconds): High-level college and semi-professional players, 1,800-2,070 yards
- Good (21-23 seconds): Competitive college athletes, 1,260-1,710 yards
- Average (24-26 seconds): Recreational competitive players, 720-1,170 yards
- Developing (27-28 seconds): Athletes building base fitness, 360-630 yards
- Beginner (29-30 seconds): New to structured training, 90-270 yards
FIT Test Variations
The test can be done with and without a ball (soccer, basketball), which incorporates a skill factor and makes the drill closer mimic the sport. Some variations of the test have the participants walking the first 10 yard circuit, side stepping the second 10 yards, and sprinting the final 25 yard loop. These movement pattern variations increase the sport-specificity of the assessment.
Sport-Specific Applications
Soccer/Football
The FIT test was specifically designed for soccer players to assess their ability to handle the intermittent demands of a 90-minute match. Soccer players typically cover 10-13 km during a game, with frequent changes in intensity and direction. Elite soccer players should target level 18 or better.
Basketball
Basketball involves similar intermittent demands with repeated sprints, direction changes, and recovery periods. The test is increasingly used for basketball player assessment, with adaptations including dribbling variations. Target level 20 or better for competitive basketball players.
Field Hockey and Lacrosse
Both sports require sustained intermittent efforts over extended periods. The varied movement patterns in the FIT test closely match the demands of these field sports. Competitive players should aim for level 21 or better.
Rugby and AFL
While rugby and AFL involve additional physical contact elements, the cardiovascular and repeated sprint demands are well-assessed by the FIT test. These athletes typically benefit from reaching level 19 or better.
How to Improve Your FIT Test Score
Improving your FIT test performance requires a combination of aerobic base building and high-intensity interval training (HIIT):
Build Aerobic Base
Develop foundational fitness with 30-45 minute steady-state runs at 70-80% max heart rate, 2-3 times per week. This improves recovery between intervals.
Interval Training
Practice sport-specific intervals: 30 seconds high intensity, 30 seconds recovery. Progressively increase the number of repetitions and intensity.
Direction Change Drills
Incorporate agility work with repeated direction changes to improve efficiency in the FIT test's shuttle pattern.
Frequently Asked Questions
What is the Soccer FIT Interval Test?
The Soccer FIT Interval Test is a soccer-specific fitness assessment created by the Soccer Fit Academy in 2005. It evaluates an athlete's ability to repeatedly perform intervals with varied movement patterns, changes of pace and direction, followed by recovery periods—closely mimicking the demands of soccer and other intermittent sports.
How is the FIT test scored?
The FIT test is scored by recording the level (seconds) and interval number (1 or 2) where the athlete fails to complete the shuttle in the required time. For example, 22-1 means the athlete failed on the first interval of the 22-second level. Total distance is calculated by multiplying completed intervals by 90 yards (82.3 meters) per interval.
What is a good score on the Soccer FIT test?
Elite soccer players typically reach levels 16-18 seconds, covering over 2,160 yards. Professional players generally achieve 19-21 seconds, while college-level athletes reach 22-24 seconds. Recreational players often score in the 25-27 second range. Use the calculator above to see exactly how your score compares.
How far do you run in each FIT test interval?
Each interval covers 90 yards (82.3 meters) total: two 10-yard out-and-back shuttles (40 yards) plus one 25-yard out-and-back shuttle (50 yards). Athletes complete two intervals per level before the required time decreases by one second.
Can the FIT test be used for sports other than soccer?
Yes, the FIT test is suitable for any intermittent sport requiring repeated high-intensity efforts with recovery periods. It is commonly used for basketball, field hockey, lacrosse, rugby, and AFL players. The varied movement patterns make it applicable across multiple field and court sports.
How does the FIT test compare to the Yo-Yo test?
Both tests assess intermittent fitness capacity, but the FIT test incorporates more varied movement patterns including direction changes over different distances (10 and 25 yards), while the Yo-Yo test uses consistent 20-meter shuttles. The FIT test may better replicate soccer-specific movement demands with its multi-distance shuttle pattern.
What equipment is needed for the Soccer FIT test?
You need a 25-yard marked area, marker cones to designate the 10-yard and 25-yard lines, measuring tape for accurate setup, and either a stopwatch with whistle or a pre-recorded audio track with timing beeps for consistent interval timing.
References
- Moody, S. (2009). "Creating a Soccer Specific Interval Test." Poster presentation at the National Strength and Conditioning Association's National Conference, Las Vegas.
- Bangsbo, J. (1994). "The physiology of soccer with special reference to intense intermittent exercise." Acta Physiologica Scandinavica, 150(Suppl 619).
- Krustrup, P., et al. (2003). "The Yo-Yo Intermittent Recovery Test: Physiological Response, Reliability, and Validity." Medicine and Science in Sports and Exercise, 35(4), 697-705.
- Buchheit, M. (2008). "The 30-15 Intermittent Fitness Test: Accuracy for Individualizing Interval Training." Journal of Strength and Conditioning Research, 22(2), 365-374.
- Bradley, P.S., et al. (2009). "High-intensity running in English FA Premier League soccer matches." Journal of Sports Sciences, 27(2), 159-168.
- Stølen, T., et al. (2005). "Physiology of Soccer: An Update." Sports Medicine, 35(6), 501-536.
- Rampinini, E., et al. (2007). "Variation in top level soccer match performance." International Journal of Sports Medicine, 28(12), 1018-1024.
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