Why do we carry out these tests?
Important, please read before starting the tests.
We perform these tests to establish baseline values that clarify the starting point of the season – in terms of explosive power, speed, and aerobic capacity. These are the first parameters we will use to build the foundation of our training programme.
When beginning a week of testing, especially after a long period of rest, it is important to understand that these tests are not meant to be performed at maximum intensity. The aim is evaluative: to assess the condition you are in as you start the training cycle.
Health and physical integrity always come before peak performance, particularly in week zero, the very start of our work.
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Week 01 (Test Week)
Day 01
Hops & Bounds
HB-00TEST
Broad Jump (all attempts to be measured)
2x, 3'R
Alternated Quintuple (all attempts to be measured)
2x, 3'R
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Starting with a bilateral stance, fast and dynamic counter-movement is required.multiThrows
MT-00TEST
Over Head Back Toss:
2x, 3'R
Front Scoop Toss:
2x, 3'R
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All attempts to be measured. Med ball weight is 2 or 3kg. All tosses are to be performed with a fast and dynamic counter-movement, maximal recruitment, maximal effort.Day 02
Rest Day
Day 03
Time Trial
LP-00TEST
Track, 2P, Spikes
1x 150m, 15'R
1x 300m
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Perceived Effort: 10/10
Full intention and energy.Day 04
Rest Day
Day 05
Time Trial
AP-00TEST
Track, 2P, Flats
Billat Test: Run in lane 1 for 6 minutes. Your aim is to cover as much distance as possible.
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Record your result, note it down or use a GPS watch to track and share it with us.
Start at a controlled pace and build up gradually, this will help you avoid muscle soreness and ensure you maintain your running speed. The purpose of this test is to determine your vVO₂max (maximal aerobic velocity).
Formula: vVO₂max (km/h) = (distance ÷ 6) × 0.06Day 06
Rest Day
Day 07
Rest day
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