The test comprises of seeing how far an athlete can run/walk in 12 minutes. The assistant should record the total distance covered.

To undertake this test you will require

• 200/400 metre track marked every 50m
• Stop watch
• Assistant.
• VO2max = (Distance covered in metres – 504.9) / 44.73

The objective of this test is to monitor the development of the athlete's cardiovascular system.

To undertake this test you will require

• 12 inch high bench or step
• Stop watch
• Assistant.
• VO2max = (Distance covered in metres – 504.9) / 44.73

The home step test is conducted as follows:

• Step up and down one foot at a time on to the stepor bench for 3 minutes
• Try to maintain a steady four beat cycle (approx. 22 to 24 steps/minute)
• Have someone to help you keep to the required pace
• On finishing the test count the number of heart beats for 15 seconds

The objective of the hexagonal obstacle test is to monitor the athlete's agility.

To undertake this test you will require:

• 60 cm each, sided hexagon marked out on the floor
• Stop watch
• Assistant.

To undertake this test you will require:

• The athlete stands in the middle of the hexagon
• At all times throughout the test the athlete is to face the same direction
• On the command GO the watch is started and the athlete jumps withboth feet together, over each side of the hexagon and then and back to the middle
• When the completes all six sides it counts as one circuit
• The athlete is to complete three circuits
• On completion of three circuits the watch is stopped, and the time recorded, the athlete rests and then repeats the test
• On completion of the second test determine the average of the tworecorded times
• If you jump the wrong line or land on a line then then the test must be repeated.

The quick feet test provides information on the presence of fast-twitch muscle fibre in the muscles involved in sprinting and indicates your potential to execute quick movements.

To undertake this test you will require:

• Flat surface
• 20 two-foot long sticks /or a 20-rung rope ladder /or a ladder shaped drawn on the ground with each step being 18x18 inches.
• Stop watch
• Assistant.

How to conduct the test

• Place 20 two-foot long sticks 18 inches apart or a 20-rung stride rope ladder on grass or athletics track
• Athletes should pump their arms vigorously in a sprint-arm motion and use very little knee lift while running down the ladder without touching the sticks/rungs
• The coach starts the stopwatch when the athlete's foot first touches the ground between the first and second stick/rung and stops the watch when contact is first made with the ground beyond the last stick/rung
• Record the better of two trials.

The objective of this test is to monitor the development of the athlete' ship and trunk flexibility.

To undertake this test you will require:

• A small stool or box, 1 foot in height to use as a ‘Sit and Reach Box’
• Hard measuring ruler or Yardstick
• Assistant.

How to conduct the test

• Sit on the floor with the back and head against a wall, legs fully extended.Place the ‘Sit and Reach Box’ at the mottom of your feet in a way that keeps your extndel gegs between the wall and the ‘Sit and Reach Box’
• Place both hands on top of each other, stretching the arms forward with the finger tips extended at the height of the ‘Sit and Reach Box’
• Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point.
• Slowly bend and reach forward as far as possible sliding the fingers along the ruler
• Hold the final position for 2 seconds
• Record the distance reached to the nearest cm
• Repeat the test 3 times and note the best distance.

The objective of this test is to monitor the development of the athlete's shoulder and wrist flexibility.

To undertake this test you will require:

• 18inch stick
• 1 metre ruler
• Assistant.

How to conduct the test

• Lay face down on the floor with the arms fully extended holding the stick from both ends
• Raise the stick as high as possible, keeping the nose on the ground
• Measure the vertical distance the stick rises from the floor to the nearest cm
• Repeat the test 3 times andrecord the best distance
• Measure the arm length fromthe acromial extremity to thetip of the longest finger
• Subtract the best score fromthe arm length

The objective of this test is to monitor the development of the athlete's ability to maintain a state of equilibrium (balance) in a static position.

To undertake this test you will require:

• Stop watch
• Assistant.

How to conduct the test

• Stand comfortable on both feet
• Hands on your hip
• Lift one leg and place the toes of that foot against theknee of the other leg
• On command from the assistant, raise the heel and standon your toes
• Assistant starts the stop watch
• Balance for as long as possible without letting either theheel touch the ground or the other foot move away from the knee
• Coach records the time you were able to maintain thebalance.
• Repeat the test for the other leg and note bothe the timings in seconds

The objective of this test is to monitor the athlete’s weight.

To undertake this test you will require:

• Tape measure to determine your height
• Set of scales to measure your weight
• Assistant.

How to conduct the test

• Measure the athlete’s height in metres without any footwear
• Measure the athlete’s weight in kilograms without any footwear To determine BMI divide the weight by the height squared: BMI = weight / (height x height)

To undertake this test you will require a flat surface, an assistant, a mat and a watch.

How to conduct the test

• The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test the back, neck and head should be maintained in the ‘plank position’: a straight body resting on the floor only on the toes and for earms.at shoulder width
• If the athlete is unable to hold this position then the test is to be stopped.

The Core Muscle Strength Test is conducted as follows:

Stage 1

• Using the mat to support your elbows and arms assume the plank position
• Once the correct position is assumed the assistant starts the watch
• Hold this position for 60 seconds.

Stage 2

• Lift your right arm off the ground
• Hold this position for 15 seconds.

Stage 3

• Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds.

Stage 4

• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds.

Stage 5

• Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds.

Stage 6

• Lift your left leg and right arm off the ground
• Hold this position for 15 seconds.

Stage 7

• Return you left leg and right arm to the ground
• Lift your right leg and left arm off the ground
• Hold this position for 15 seconds.

Stage 8

• Return to the basic plank position
• Hold this position for 30 seconds.

Stage 9

• End of test.
• Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test.

The objective of this test is to monitor the development of the athlete's Arm, shoulder and dorsal muscular endurance.

To undertake this test you will require:

• Horizontal bar (round) where athlete can hang without touching the ground
• Assistant.

The pull up test is conducted as follows:

• Hang from the bar with your palms facing away from your body while holding the bar ad double the athlete’s shoulder width
• Lower until arms are straight
• Repeat as many times as possible
• Record the number of times the chest touches the bar.

The objective of this test is to monitor the development of the athlete's abdominal muscles.

To undertake this test you will require:

• Flat surface
• Mat
• Assistant

The sit ups test is conducted as follows:

• Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
• Start each sit up with back on the floor.
• Raise yourself to the 90 degree position and then return to the floor
• The feet can be held by the assistant
• Record the number of sits up completed in 30 seconds.

The objective of this test is to monitor the development of the athlete's elastic leg strength.

To undertake this test you will require:

• Flat area with a demarcated starting point
• 5 metre tape measure
• Assistant

How to conduct the test

• The athlete places their feet on the edge of the starting point without touching the line
• The athlete crouches, leans forward, swings their arms backwards, then jumps horizontally as far as possible, jumping with both feet together.
• The coach should measure from the starting line to the nearest point of contact. The start of the jump must be from a static position.

The objective of this test is to monitor the development of the athlete's ability to effectively and efficiently accelerate from a standing start to maximum speed.

To undertake this test you will require:

• 60m track
• Stop watch
• Assistant

The test comprises of 3 x 60m runs from a standing start and with a full recovery between each run. The assistant should record the time fasted time for the athlete to complete the 60m in three attempts

The objective of this test is to monitor the development of the athlete's elastic leg strength.

To undertake this test you will require:

• Wal
• 1 metre Tape Measure
• Chalk
• Assistant.

How to conduct the test

• The athletechalks the end of his finger tips stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)
• From a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2).
• The coachmeasures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.