1. Developing a Training program
Various seasons from tryouts to off-season

2. Objective Tryout tools
Strength tests?
Agility/power tests?
Speed test?
Endurance test?
Game essential skills?

3. 1 Rep Max testing

4. 1 Rep Max strength testing
Take your 1-RM weight for the bench press and leg press and divide it by your body weight. So for example, if you were able to lift 300lbs (136kg) on the leg press and you weigh 175lbs (80kg), that equates to a score of 1.7. Compare your score with the chart below...
1-RM Scores Bench Press
Poor Fair Good Very good Excellent
Men
Women
Leg Press
Poor Fair Good Very good Excellent
Men
Women

5. Strength tests Push Up & Sit Up for 1 minute time Sit Ups
Poor Fair Good Very good Excellent
Men
Women
Push Ups
Men
Women

6. Speed test
40 Yard Sprint –
Short Term Power Test

7. Speed test 30m Sprint Fatigue Sprint from A to b between the
cones deviating 5m sideways in the
middle of the sprint.
Jog slowly for 10 meters after
point B and then back to the start
taking 30 seconds to do so.
As soon as you reach the start
repeat the sprint.

8. Speed test 30m Sprint Fatigue Complete a total of 10 sprints and
have your training partner note
down all the times.
Subtract your fastest time from
your slowest time. This is your
sprint fatigue. For example if your
slowest sprint was 7.8 seconds and
your fastest sprint was 6.9 seconds
your sprint fatigue is 0.9 ( ).
Power Maintenance Level
Category % Top Speed Maintained
1 Excellent +90%
2 Good 85-89%
3 Average 80-84% 4 Poor <79%

9. Speed test Illinois Test – Agility Sprint the course from start
to finish and have your training
partner record your time.
Rest fully and repeat the test for
a total of 3 trials. Take your
quickest time and compare to
the chart below:
Classification Males Females
Excellent <15.9 secs <17.5 secs
Good secs secs
Ave secs secs
bw Ave secs secs
Poor >18.8 secs >23.4 secs

10. Speed test T-Test - Agility Set out 4 cones according to the diagram.
Starting on cone A sprint to
cone B touching the base.
Towards left and shuffle to
cone C also touching its base.
Face forwards when
shuffling (i.e. so the left foot leads)
and do not cross your feet over
one another.

11. Speed test T-Test - Agility Shuffle right to cone D facing the
Same way (i.e. leading with right foot)
and touch the base.
Shuffle back to cone B (still facing
the same way) and touch the base.
Finally, run backwards to cone A
and stop the clock.
Take the best time of two trials to
the nearest 0.1 seconds
Times should be between

12. Explosive Power Standing Long Jump
Stand at a mark with your feet slightly apart.
Taking off and landing with both feet, swing your arms and bend the knees to jump forward as far as possible.
Measure the distance, rest fully and repeat a total of 3 times. Take the longest of the 3 trials as your score. Compare your results with the table below:
Standing Long Jump Test
Poor below ave Ave Good Excellent
Males <2.0m m m 2.7m >3.0m
Females <1.7m m m 2.5m >2.8m

13. Explosive Power Standing Vertical Jump -
Chalk your hand and stand next to a wall. Reach up with your hand closest to the wall and make a mark. Remember to keep your feet flat on the floor.
From a standing start dip down quickly until your thighs are roughly parallel to the ground and then jump up as high as possible. Make a mark on the wall with your hand at the highest point. When dipping down prior to the jump, do NOT pause in a bent knee position. This reduces the amount power generated reducing the overall score.
Measure the distance between the two chalk marks. This is your score. 4. Complete three trials and take the best score to the nearest o.5 inches (1cm).

14. Standing Vertical Jump - Explosive Power
Vertical Jump Test
Poor Below ave Ave Good Excellent
Males <46cm cm cm 60cm >65cm
Females <36cm 40cm cm 50cm >55cm

15. Agility Test

16. Agility Test

17. Agility Test

18. Agility Test

19. Agility Test

20. Agility Test

21. Agility Test / Plyometric

22. Agility

23. Agility

25. Flexibility Sit and reach test
The sit and reach test is the most common flexibility test. It measures the flexibility of the lower back and hamstrings. It requires a box about 30cm (12 inches) high and a meter rule:
Sit on the floor with your back and head against a wall. Legs should be out straight ahead and knees flat against the floor.
Have someone place the box flat against your feet (no shoes). Keeping your back and head against the wall stretch your arms out towards the box.
Have someone place the ruler on the box and move the zero end towards your fingertips. When the ruler touches you fingertips you have the zero point and the test can begin.

26. Flexibility Sit and reach test
Lean forward slowly as far as possible keeping the fingertips level with each other and the legs flat. Your head and shoulders can come away from the wall now. Do NOT jerk or bounce to reach further.
Slowly reach along the length of the ruler 3 times. On the third attempt reach as far as possible and hold for 2 seconds. Have your training partner read the score. Repeat twice and compare your best score with the table

27. Flexibility Sit and reach test

28. Sit and reach results

29. Harvard step test

30. Harvard step test
To help assess your aerobic fitness, here is a minimum standard:
See if you can walk up five flights of stairs at your own pace without stopping, using the railing only for balance.
The test may seem too simple to be useful, but in the days before sophisticated exercise tests were widely available, thoracic surgeons used this very test to see if their patients were fit enough to undergo lung operations.
In modern terms, people who pass the five-flight test have maximum oxygen uptake values of at least 20.
That level will get you through surgery and daily life, but healthy people should use exercise to build up to levels two or even three times higher.

31. Harvard step test
It is unlikely that a health club would ask you to use the stairwell for self-assessment, but it might well use a single 12-inch step or bench to evaluate your fitness.
With just a little help, you can do it yourself. Ask someone to time you and count for you so you can concentrate on the task at hand (or foot!).
At the signal to begin, step up with your right foot, then bring your left foot up beside it.

32. Harvard step test
Follow the “up, up” with “down, down” to complete one step. Repeat at a rate of 24 steps per minute for three consecutive minutes.
Then rest in a chair for exactly one minute before taking your pulse.
Finally, use the YMCA standards (see table below) to see how you stack up.

33. Harvard step test
The step test can be quite demanding; if you have been diagnosed with heart disease, if you suspect you may have heart disease, or if you have major risk factors, ask your doctor about a formal stress test instead of taking the step test. And if you are out of shape or think the test may be hard for you, take a one-minute pretest to see how you fare.

34. Harvard step test
Step Test Pulse Count (Using a 60 second pulse count)
Age
Good to Excellent
Average to Above Average
Poor to Fair
Men
18–25
84 or lower
85–100
101 or higher
26–35
86 or lower
87–103
104 or higher
36–45
90 or lower
91–106
107 or higher
46–55
93 or lower
94–112
113 or higher
56–65
96 or lower
97–115
116 or higher
Above 65
102 or lower
103–118
119 or higher
Women
94–110
111 or higher
94 or lower
95–111
112 or higher
97–119
120 or higher
46–45
101 or lower
102–124
125 or higher
103 or lower
104–126
127 or higher
105 or lower
106–130
131 or higher

35. Cardiovascular endurance Pacer Test
The Pacer test is a multistage 20-meter shuttle run.
You will run from one side to the other of your 20-meter distance for as many repetitions as you can.
The pace by which you run is set on a CD and the intervals get faster each minute so that eventually you cannot maintain the pace and cannot continue running.
Your total repetitions should be counted and recorded

36. Examples of sport position specific drills/training

37. Examples of sport position specific drills/training

38. Examples of sport position specific drills/training

39. Examples of sport position specific drills/training

40. Examples of sport position specific drills/training