U16 – Fitness Testing

Reasons for Assessments A Functional screen can be used to assess competence in general dynamic movements. A Fitness assessment can identify general capacities of agility, endurance, flexibility, speed, strength and power, and relate these to body composition. Assessments are therefore used to; –Establish each player’s strengths, weaknesses and priorities for development –Help maximise the sports potential of each player –Monitor team/player fitness progress –Determine the effectiveness of the training programme –Monitor individual player response to training/playing –Ensure that a player is ‘fit to play’

Analysis and Interpretation Meaningful changes should be highlighted Compare percentage differences Comparisons within positions may be useful Compare results with benchmark data (see final slides) Provide individual feedback to players in the form of a hard copy of their results Realistic individual targets should be set for each player using their scores

Functional Movement Used to scan general posture & review of previous injury Exercises used to identify flexibility, mobility and / or stability issues Exercises include overhead squat, in-line lunge, double hurdle-hops and active straight leg raise

In-Line Lunge Rationale The in line-lunge is a measure of lower limb balance and alignment, pelvic stability and spinal posture. Protocol Stand upright with hands on hips. Stride forward into a lunge position so that a 90 degree angle is created at both knee joints at the bottom of the lunge (i.e. forward shin is vertical, knee directly over ankle joint). As you lunge down, keep the spine tall. Return to standing. Check Point Criteria / Scoring 1.Hip-Knee-Ankle are in alignment degree knee angle is achieved at both front and back legs. 3.Pelvis does not tilt laterally or over rotate. 4.Torso remains upright. 5.Balance is maintained.

Recommendations for U-16s The following tests are recommended for U-14s: –Physical (Height & Weight) –Functional Movt. (Overhead Squat/In-line lunge) –Strength (Vertical Jump & Medicine Ball Throw) –Speed (10 & 20 m Sprint) –Agility (10 m T-Test) –Endurance (Multistage-Shuttle Test) –Flexibility (Sit & Reach Box) * Each county can decide which tests they feel most appropriate. What is most important is the strategy that is put in place to effect change. See resource information for Test Protocols

E.g. Team Summary Football U16 N = 44

E.g. Team Summary Hurling U16 N = 33