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 consist of periods of maximum effort following 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.

purpose: The test evaluates an individual's ability to repeatedly perform an exercise interval over a prolonged period of time.

equipment required: 25 yard area, marker cones, measuring tape, stopwatch & whistle or pre-recorded audio track.

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.

procedure: Two lines are marked 25 yards apart, with another line at 10 yards. Essentially, the test involves performing two consecutive runs in 30 seconds, then resting for 30 seconds. After the rest, they 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 covering 10 yards up & back, 10 yards up & back again, then 25 yards up & back. Players are out when they fail to make it back to the start line in the required time. See video.

scoring: 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. Best times are in the 16 to 18 ranges.

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 subjects walking the first 10 yard circuit, side stepping the seconds 10 yards, and sprinting the final 25 yard loop.

target population: This test was developed specifically for soccer players, though it is suitable for similar sports teams which are intermittent in nature. It is also being used for testing basketball players.

resources: Creating a Soccer Specific Interval Test: a study presented in poster format at the National Strength and Conditioning Association’s National Conference in 2009 at the Paris Hotel in Las Vegas by Scott Moody of SoccerFIT Academy.

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