Tests for Specific Fitness

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Tests for Specific Fitness
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Vertical Jump Test

• Tests your explosive strength of your muscles.
• You need a wall, chalk and a ruler.
• Stand by the wall sideways on and reach up as
  high as you can and make a chalk mark.
• Flex your knees and jump as high as you can and
  make a mark on the wall.
• Measure the distance between the original mark
  and your jumped mark.

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Ruler Drop test

• Tests your speed of reaction.
• You need a ruler.
• Your partner holds the zero end of the ruler.
• Place your hand close to the ruler but not
  touching it at the 50 cm mark.
• Your partner lets go without telling you. You
  must catch the ruler between your thumb and first
  finger.
• Record the reading above your first finger.

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Balance Test

• Tests your balance on one leg.
• You need a gym bench and a stopwatch.
• Turn the bench upside down and stand on the bar
  with one leg.
• Your partner will keep time.

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Coordination Test

• Tests your hand eye coordination.
• You need two tennis balls.
• Hold a ball in each hand and start bouncing them
  together.
• Count how many times you can get them both to
  bounce.
• Record the best result of two attempts.