A systematic athletic testing battery transforms training from guesswork into data-driven decision-making. Without regular objective testing, coaches and athletes cannot identify physical weaknesses, track adaptation, detect injury risk factors, or time training peaks for competition. Yet most athletes test inconsistently or not at all — relying on subjective feel and competition performance as the only feedback.
This guide provides a complete athletic testing battery framework: which tests to include, how to administer them, what benchmarks to target, and how to schedule testing across a training year. Related: Velocity Loss Thresholds: When to Stop Your Set
Macrocycle Planner (12-Week Backward Plan)
Enter your competition / peak date — we backward-plan a 12-week block periodization timeline.
| Week | D-out | Date range | Block |
|---|---|---|---|
| 1 | 11 out | Oct 12 – Oct 18 | Accumulation |
| 2 | 10 out | Oct 19 – Oct 25 | Accumulation |
| 3 | 9 out | Oct 26 – Nov 1 | Accumulation |
| 4 | 8 out | Nov 2 – Nov 8 | Transmutation |
| 5 | 7 out | Nov 9 – Nov 15 | Transmutation |
| 6 | 6 out | Nov 16 – Nov 22 | Transmutation |
| 7 | 5 out | Nov 23 – Nov 29 | Transmutation |
| 8 | 4 out | Nov 30 – Dec 6 | Realization |
| 9 | 3 out | Dec 7 – Dec 13 | Realization |
| 10 | 2 out | Dec 14 – Dec 20 | Realization |
| 11 | 1 out | Dec 21 – Dec 27 | Taper |
| 12 | 0 out | Dec 28 – Jan 3 | Taper |
A general 12-week template. Adjust block lengths based on training age, sport, and recovery profile.
Why Systematic Testing Matters
What Testing Reveals
- Baseline performance: Where the athlete is now across all physical qualities.
- Relative strengths and weaknesses: Which physical qualities are lagging relative to sport demands or normative data.
- Adaptation: Whether the training programme is producing the intended physical changes.
- Injury risk factors: Bilateral asymmetries, strength deficits, and movement quality issues before they cause injuries.
- Readiness to compete: Whether the athlete has peaked appropriately for key competitions.
Principles of a Good Testing Battery
- Validity: Tests must measure what they claim to measure and relate to sport demands.
- Reliability: Tests must produce consistent results when repeated under standardised conditions.
- Practicality: Tests must be feasible with available equipment, time, and personnel.
- Completeness: The battery should cover all key physical qualities relevant to the sport.
- Sensitivity: Tests must detect meaningful changes — not just large performance improvements.
See also: Force Plate Testing Without a Force Plate: Affordable Alternatives
Power & Jump Tests
1. Countermovement Jump (CMJ)
Measures: Lower-body explosive power, neuromuscular readiness, fatigue status.
Protocol: 3 trials, hands on hips, 60-second rest. Best result recorded.
Equipment: IMU sensor, timing mat, or Vertec.
Norms (male athletes, CMJ height): Elite: > 55 cm | Good: 45–55 cm | Average: 35–44 cm | Below average: < 35 cm
2. Squat Jump (SJ)
Measures: Pure concentric power (no SSC). SJ vs CMJ ratio estimates SSC utilisation.
Protocol: 3-second hold at quarter-squat depth, then maximal jump. 3 trials.
Interpretation: CMJ/SJ ratio > 1.15 indicates strong SSC utilisation. If ratio is near 1.0, the athlete's SSC is underdeveloped.
3. Drop Jump & Reactive Strength Index (RSI)
Measures: Reactive strength, fast SSC efficiency, tendon stiffness.
Protocol: Step off 30 cm box, land and immediately jump as high as possible with minimal GCT. 3 trials.
RSI = Jump height (cm) / Ground contact time (ms) × 100
Norms: Elite: > 2.5 | Good: 1.8–2.5 | Average: 1.2–1.8 | Below average: < 1.2
4. Broad Jump
Measures: Horizontal explosive power, hip extension power.
Protocol: Two-foot takeoff, maximum horizontal distance, 3 trials.
Norms (male athletes): Elite: > 280 cm | Good: 250–280 cm | Average: 210–249 cm Learn more: Power Testing Protocols: A Coach's Complete Guide
Strength Tests
5. Back Squat 1RM (or Velocity-Estimated 1RM)
Measures: Lower-body maximal strength — the physical quality underlying all power and speed.
Protocol: Incremental loading to 1RM or LV-profile 1RM estimation (safer, less fatiguing).
Norms (male athletes, relative to bodyweight): Elite: > 2.0× BW | Good: 1.6–2.0× BW | Average: 1.2–1.5× BW
6. Bench Press / Upper Body Strength
Measures: Upper-body pushing strength. Relevant for contact sports, swimming, gymnastics.
Protocol: Same as back squat — 1RM or velocity-estimated.
Norms (male athletes): Elite: > 1.5× BW | Good: 1.2–1.5× BW | Average: 0.9–1.2× BW
7. Grip Strength (Handheld Dynamometer)
Measures: Overall neuromuscular readiness, CNS fatigue indicator, sport-specific (racket sports, combat sports).
Protocol: 3 maximal isometric contractions per hand, 30-second rest. Mean of dominant hand.
Norms (male adults): 40–60 kg; < 35 kg indicates weakness or significant fatigue.
8. Isometric Mid-Thigh Pull (IMTP)
Measures: Peak force and RFD in a sport-relevant position. Highly sensitive to fatigue.
Protocol: Requires strain gauge or force plate. 3 × 3-second maximal pulls.
Norms (relative to BW): Elite: > 2.5 N/kg | Good: 2.0–2.5 N/kg
Speed & Agility Tests
9. 10m and 30m Sprint
Measures: Acceleration (10m) and maximum velocity (30m). 10m is primarily RFD-dependent; 30m incorporates max speed mechanics.
Protocol: Timing gates or GPS. 2 trials with 3 minutes rest. Hand timer is not acceptable for precise measurement.
Norms (male athletes, 30m): Elite: < 3.8 s | Good: 3.8–4.1 s | Average: 4.1–4.5 s
10. 5-10-5 Shuttle (Pro Agility)
Measures: Change of direction speed and agility.
Protocol: From starting position, sprint 5 yards right, 10 yards left, 5 yards back right. 2 trials.
Norms (male athletes): Elite: < 4.0 s | Good: 4.0–4.3 s | Average: 4.3–4.7 s
11. Yo-Yo Intermittent Recovery Test Level 1
Measures: Aerobic power and intermittent recovery capacity relevant to team sports.
Protocol: Progressive 20m shuttle runs with 10-second rest periods. Test ends when athlete fails to maintain pace for two consecutive shuttles.
Norms: Score in distance covered — elite team sport athletes: 2400–3200 m.
Testing Schedule & Frequency
Pre-Season Battery (Full)
Administer the complete battery 4–6 weeks before the competitive season. This provides a training baseline and identifies deficits with enough time to address them before competition demands peak.
Mid-Season Check (Abbreviated)
Every 6–8 weeks during the season, run an abbreviated battery: CMJ, RSI, 10m sprint. These three tests cover power, reactive strength, and speed — the most competition-relevant qualities — in under 15 minutes.
Post-Season Review (Full)
Run the full battery at the end of the competitive season before starting off-season training. Identifies detraining from in-season maintenance-focused programming.
Daily Readiness Monitoring
CMJ (3 trials, hands on hips) before key training sessions. A 5%+ drop from weekly baseline = amber flag; 10%+ = red flag. Takes 5 minutes. Provides daily load management data year-round. For related guidance, see How to Test Athletic Power: Complete Testing Battery Guide and Force Plate Testing Without a Force Plate: Affordable Alternatives.
Frequently asked questions
01What tests should be in a basic athlete testing battery?+
02How often should athletes be tested?+
03What is a good countermovement jump height for athletes?+
04Do I need expensive equipment to run a performance testing battery?+
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