Performance Testing

How do you measure you training?

The point of training is to get better, bigger and faster but how exactly do you determine this?

Obviously body composition changes are easy to see and track with weight scales and measuring tapes but how do you know that you're actually performing better?

Aussie Rules Football entails almost every fitness quality you can imagine, it would have to be the most diverse game on the earth. With that in mind you need some easy and above all, specific performance indicators that you can easily implement within your training without requiring not much more then a measuring tape and a stop watch.

Here are some suggestions:

Relative Strength - Chin Up 3 rep max

Absolute Strength - deadlift, squat, bench press 1 rep max

Speed - timed 75m sprint

Acceleration - timed 20m sprint

Explosive Power - standing long jump, standing vertical leap

Endurance - 2km Time Trail

Agility - T Test

Just note that the listed fitness qualities aren't the only one's you can test, it's just a few idea's for you but if your simply a local or amateur footballer, you don't need to get too silly with these. If you can deadlift twice your bodyweight and you can express that strength in the form of speed, then you'll be ahead of 99% of the rest of the competition.

Different exercise are best suited for different tests and if you really want specify your tests to your actual position, you need to look at the actual demands and work:rest ratio of your position.