Use these speed and power tests before you begin your training program and then at 6-8 week intervals. Show
Click here for details on how to put together a battery of physical fitness tests. 40 Yard Sprint – Short Term Power TestThis test measures your ability to accelerate to full speed quickly, as well as reaction time:
Compare your results with the table below: 30m Sprint Fatigue – Power Maintenance TestIn many multi-sprint sports such basketball, hockey, rugby, soccer and so on, players often have to reproduce sprints in quick succession. The ability to recover between sprints and produce the same level of power over and over is a measure of sprint fatigue. For this test you require 12 cones or markers and a stopwatch. Look at the diagram below to see how to set the cones out:
Another useful tool to use with your results is to find the average speed of the first three trials and divide it by the average speed of the last three trials. So if your times were: 7.1s, 6.9s, 6.9s, 7.0s, 7.2s, 7.1s, 7.3s, 7.3s, 7.4s, 7.5s The average of the first 3 times is 6.97s, the average of the last 3 times is 7.40s. 6.97 ; 7.40 = 0.94 X 100 = 94% Compare you score with the table below: Power MaintenanceLevelCategory% Top Speed Maintained1Excellent+90%2Good85-89%3Average80-84%4Poor<79%Illinois Test – AgilityThis test measures your ability to change direction quickly, or an athlete’s agility You will require 8 cones and a stop watch. Look at the diagram below to see how to set the cones out:
T-Test – AgilityThe T-test is the standard test used to measure agility.
Take the best time of two trials to the nearest 0.1 seconds. Compare your results to the chart below: Standing Long Jump – Explosive PowerAlong with the vertical jump, this power test is used to measure explosive power.
Standing Vertical Jump – Explosive PowerThis is a classic test for short-term explosive power and is particularly useful for any athlete that is required to jump.
Compare your results to the tables below: Jump height can be converted into a power using the following formula: Power = body mass(kg) x (4.9 x height jumped in meters)2 So for example if you weigh 80kg and jumped 50cm (0.5m) your score would be… 80 x (4.9 x 0.5)2 = 80 x 2.45 x 2.45 = 480kg-m Hexagon Drill – QuicknessThis drill was developed by the US Tennis Association as part of their player assessment program. It is useful for all kinds of athletes to measure their agility, quickness and co-ordination. What is the normal time for 40 meter sprint?Average 40m sprint results from Newcastle Knights squad (n=78) was 5.33 seconds (range 4.90 - 5.81 sec) (personal communication, Lee Clark).
What is a good 40 meter dash time?Administering the 40-yard Dash. What is a good time for a 12 year old to run 100m?A very good time for a 12 year old is about 14 seconds. A national leading time would be to break 13 seconds and run a 12.999 when I was 14 I was 97 percentile or so and ran a 12.5 average with a 12.2 best time and my favorite time being 12.45; in rain and hail.
How fast is the average 12 year old in mph?The average 12 year old, without any training, should be able to run 9-15 mph.
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