Advanced Fitness Assessment

Explosive Strength/Power

Vertical Jump

A measure of lower-body explosive ability in a vertical movement plane

Equipment required:

  • Measuring tape or marked wall
  • Chalk for marking wall.


  • The athlete stands side on to a wall and reaches up with the hand closest to the wall.
  • Keeping the feet flat on the ground, the point of the fingertips is marked or recorded.
  • This is called the standing reach height.
  • The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards.
  • The jumping technique can or cannot use a counter-movement.
  • Attempt to touch the wall at the highest point of the jump.
  • The difference in distance between the standing reach height and the jump height is the score.
  • The best of three attempts is recorded.
Excellent> 28> 70> 24> 60
Very good24 – 2861-7020 – 2451-60
Above average20 – 2451-6016 – 2041-50
Average16 – 2041-5012 – 1631-40
Below average12 – 1631-408 – 1221-30
Poor8 – 1221-304 – 811-20
Very poor< 8< 21< 4< 11

Broad Jump

A measure of lower-body explosive ability in a horizontal movement plane.


  • Stand with your feet at the edge of the sandpit.
  • From a two foot, standing start, leap as far forward as possible.
  • The assistant measures the distance from the edge of the sandpit to your first contact point in the sandpit
  • Repeat the test several times and record your best distance.

The following table is for 15 to 16 year old athletes:

GenderExcellentAbove averageAverageBelow averagePoor
Male>2.01m2.00 – 1.86m1.85 – 1.76m1.75 – 1.65m<1.65m
Female>1.66m1.65 – 1.561.55 – 1.46m1.45 – 1.35m<1.35m

The following table is for adults:

GenderExcellentAbove averageAverageBelow averagePoor

Medicine Ball Toss

A measure of upper-body explosive ability in a horizontal movement plane.

This test is also called the medicine ball chest pass.


  • This test measures upper body (arm) strength and explosive power.
  • By keeping the back in contact with the wall the strength of the arms only are tested.

Equipment required:

  • 4 kg (~ 8 lb) medicine ball
  • Wall
  • Tape measure


  • The athlete sits on the floor with his legs fully extended, feet 24 inches (~60 cm) apart and the back against a wall.
  • The ball is held with the hands on the side and slightly behind the center and back against the center of the chest.
  • The forearms are positioned parallel to the ground.
  • The athlete throws the medicine ball vigorously as far straight forward as he can while maintaining the back against the wall.
  • The distance thrown is recorded.


  • The distance from the wall to where the ball lands is recorded.
  • The measurement is recorded to the nearest centimeter.
  • The best result of three throws is used.


  • 1-2 kg medicine balls are used too, depending on the abilities of the subjects being testing.
  • The weight of the medicine ball will obviously affect results, and should be selected to best test the age group or abilities of your subjects.


40m Dash

A measure of the maximal speed of an individual without any changes in direction


  • The test involves running a single maximum sprint over 40 meters, with the time recorded.
  • A thorough warm up should be given, including some practice starts and accelerations.
  • Start from a stationary position, with one foot in front of the other.
  • The front foot must be on the starting line.
  • This runner should be stationary prior to starting.
  • The person timing should stand at the finish line with one arm held high, and call ‘ready’ followed by a sweep down their arm quickly to start the subject (do not call out ‘go’ due to the time delay in the subject hearing the call).
  • As the arm sweeps down, the tester should start the stopwatch which is held in the downward sweeping arm, and finish the stopwatch as their chest passes through the finish line.

Speed Endurance

250m shuttle

A measure of the ability of an individual to maintain a high intensity over a sustained period of time


  • This test requires the person to run back and forth between two parallel lines as fast as possible.
  • Set up two lines of cones 10 metres apart, or use line markings.
  • Starting at the line opposite the timekeeper, the participant waits to be signaled, and on the signal “Ready? Go!” the participant runs to the other line, touches the ground behind the line and returns, touching the ground behind the line again.
  • This procedure is repeated until 25 lengths have been completed, totaling 250 metres.
  • The time is then recorded.



A measure of the ability of an individual to accelerate, decelerate and change direction in multiple movement planes


  • Place a cone on the ground and then measure off 10 yards straight ahead and set another cone there.
  • Now place a cone 5 yards out on either side of the middle cone in a straight line (it should make the shape of a “T”).
  • Start at the first cone in a sprinters stance.
  • Sprint to the middle cone and touch it with your hand.
  • Shuffle out to the left and touch the cone with your left hand.
  • Now shuffle all the way back to the right and touch the far cone with your right hand.
  • Then shuffle to the middle cone and touch it with either hand.
  • After touching the middle cone back peddle as fast as you can back through the starting cone.
  • As soon as you get back past the starting cone stop the time.
Males (seconds)Females (seconds)
Excellent< 9.5< 10.5
Good9.5 to 10.510.5 to 11.5
Average10.5 to 11.511.5 to 12.5
Poor> 11.5> 12.5