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FITNESS 4

COACHING

 
 
 
 
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Testing Battery > 3km Time Trial

Test Description Protocol
T Test measures speed & agility click here...
3km Time Trial measures fuel mix fitness (stamina) see below ...
Vertical Jump measures leg power click here...
Speed Test measures speed over 10m & 30m click here...
3RM Test measures maximum strength click here...
Body fat measures percentage body fat click here...
Side Ramp measures core stability endurance click here...

3km Run
To measure fuel mix fitness. Players can perform the test in small, position-specific groups to encourage competition.

Procedure
1. Record the names of the participants on the test recording sheet.
2. Inform the players that three kilometers is seven and one-half laps around the 400m track, and that the aim is to cover the distance as quickly as possible.
3. After each lap, call out to each player the distance remaining to avoid confusion.
4. Record each finish time in minutes and seconds.
5. Encourage players to walk a lap after the test to cool down.

 

 

 
     



 

Poor

Fair

Good

Very good

Excellent

14:30+

< 14:30

< 13:20

< 12:50

< 12:10

ABOVE: 3km Target Times and Ratings for Amateur Male Football Players (min.:s.)

Poor

Fair

Good

Very good

Excellent

17:00+

<17:00

<16:10

<15:30

<14:45

ABOVE: 3km Target Times and Ratings for Amateur Female Football Players (min.:s.)