Performance testing Battery
(Strength & Conditioning)
(To Be Tested Every 6 Weeks)
Standard Warm-Up Routine Pre- Test: Jog/Cycle (5 mins) + Personal mobility routine (5 mins)
Test Purpose Administration Checklist Observations/ Equipment/
Termination of test Score
Pull-Up • To test overall • Grasp the bar using an • Unilateral • Pull-up bar
upper body strength overhand grip with the scapular elevation
(Maximal repetitions) arms fully extended • Inability to maintain
• Raise the body until the relaxed neck
chin clears the bar posture
Video Reference:
https://youtu.be/7RQ • Arms to be fully extended
during the lowering
UP8jq-Ho
phase
• Flexion of knees and hips is Score (Reps):
not permitted
Test Purpose Administration Checklist Observations/ Equipment/ Score
Termination of test
Sorenson Hold • To test posterior • Set up in a prone position on • Inability to • Bench
chain isometric a bench maintain torso • Stopwatch
(Maximal Isometric hold strength • Hip crease aligned slightly parallel to the
for time) ground • Passive assistance
outside the edge of the bench
with legs • Inability to maintain
Periodic feedback straight and trunk parallel to a neutral spine
checks on the loading the floor
region at • Inability to maintain
• Arms to be crossed over across pelvis parallel to
the chest the ground
• 30 sec
• Maintain flat back position
• 60sec (Natural curvature of the spine)
• 90 sec • Check with the athlete on the
region of contraction (Periodic
Video Reference: feedback) and stop the exercise
https://youtu be/JmnL3m
if reported with excessive load
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sensation on the lower back as
Score (Time):
compared to the glutes and
the hamstrings
Test Purpose Administration Checklist Observations/ Equipment/ Score
Termination of test
Cable Staggered • To test rotational • Fix the cable handle at the • Inability to maintain • Cable machine
Stance Pull chain pulling strength height of the elbow a stable stance • Measuring tape
(CSSP) (active side) • Unable to • Chalk/Marker/Tape
• Start the exercise with complete the
(Maximum of 3-5 the arm fully extended movement
repetitions each • Place the lead leg & the smoothly
side) rear leg perpendicular to • Inability to maintain
each the wrist parallel to
other facing the cable the sternum and the
Video Reference: (1 and a halftimes of shoulders squared
https://youtu.be/dFv the shoulder width in line with the hips
ogksWjJc apart) during the
• Both the feet to be execution of the
firmly planted on the exercise
ground
throughout the
exercise motion
• Inability to complete a rep
Score (1RM Weight):
implies the testis over and
L: R:
the weight of the previous
rep is noted as the final
score
Test Purpose Administration Checklist Observations/ Equipment/ Score
Termination of test
Standing • To test lower body • Place feet hip width apart • Optimal jumping • Rubber flooring
Long Jump explosive strength • Start by standing against a & landing • Measuring tape
(SLJ) line with the tip of the technique
• Chalk/Marker/Tape
(Maximum of shoes on the line
2 • The assessor takes
Repetitions) position & demonstrates
one jump
Video Reference: • The athlete is allowed
ht t ps://yout u.be/cVm to practice up to 2
hD5J4Lcs practice jumps prior to
the first attempt
• Upon landing the athlete
should stick to the
landing position till the
jump
distance is marked
• The heel of the
rearmost landing foot is Score (Average of
marked & measured two attempts):
• The scores are measured
in meters
Test Purpose Administration Checklist Observations/ Equipment/ Score
Termination of test
Lunge Calf Raise • To test the strength • Start with a split stance position • Neutral torso • Nil
endurance of • Rear foot (bent knee as close position
(Maximal repetitions) soleus as possible to the ground)
• Front foot (maintain 90
Video Reference: degrees shin angle)
https://youtube . co m / • Athlete is instructed to lift
shorts/yUzgsCsjtdk?fe the heel of the front leg to a
ature=share maximal plantar flexed
position from neutral feet
position
repetitively until he/she
is unable to complete the
repetition at full range of motion
Score (Reps):
L: R:
Name Pull-Up Sorenson Hold Cable Staggered Stance Pull Standing Long Lunge Calf Raise
Score (reps): Score (secs): Score (weight): Jump Score (reps):
Left Right Score (meters): Left Right
