I was asked a couple of questions regarding testing for rugby today. The questions regarded testing generally as well as testing for kids. Hopefully I answered those questions here:
Speed, Agility and Fitness Testing
That’s simple…the spider test. 6 30 seconds efforts with 30 seconds recovery between efforts…the fastest and most agile get the furthest on the first effort and the fitness get the biggest total. This test gives you both fantastic objective and subjective data.
Strength, Power and Muscular Endurance
Standing Broad Jump – I think this test is easier to administer and more reliable than a vertical jump.
Bodyweight Squat – Your body weight rounded up to the nearest 5kg and done to a depth below parallel for repetitions.
1RM or 3RM – Squat, Deadlift or TrapBar Deadlift – We do 2 different tests. We do a 1RM trapbar deadlift at the beginning and end of each training cycle and a 3RM squat test mid cycle.
Push Ups – Repetitions in 60 seconds.
Inverted Rows – Repetitions in 60 seconds.
Bench Press – Your body weight rounded up to the nearest 5kg and done for repetitions.
Pull Ups – Your body weight rounded up to the nearest 5kg and done for repetitions.
1RM Bench Press – Everyone wants to know….how much do you bench.
3RM Pull Ups – Weighted pull ups.
If people have anymore questions or are looking for specifics…then let me know and we’ll keep it all here?