Strength and Agility Testing for Athletes

Low-Speed Strength Test

• Tests like 1RM back squat measure maximal strength at lower speeds
• Ideal for assessing well-trained athletes (rowers, powerlifters, football players) needing maximal force production

Other Tests

• BESS (Balance Error Scoring System): Tests balance and stability, commonly used for concussion rehabilitation
• Hexagon Test: Assesses agility and quickness, used in sports like basketball and soccer
• Wingate Test: Assesses anaerobic power using a cycle ergometer, showing an athlete's ability to perform high-intensity, short-duration efforts
• Margaria-Kalamen Test: Measures explosive power through a stair climb, typically used to assess lower body power

Testing Order and Conditions

• Order of Tests:
• Non-fatiguing
• Agility
• Max strength/power
• Sprint/speed
• Local muscular endurance
• Fatiguing anaerobic
• Aerobic capacity test
• Environmental Conditions:
• Monitor temperature and humidity to prevent heat stress
• Ensure athletes are hydrated and acclimate to hot environments before testing

Sprint Speed

• Important for explosiveness and acceleration in football
• Lineman with a 5.9-second 40-yard sprint and 20% body fat, sport-specific demands should focus on priority
• Improving 40-yard sprint time

Jogging and Running Form

• Correct form involves:
• Neutral torso (avoid leaning too far forward or backward)
• Feet facing forward during strides
• Minimize vertical oscillation (avoid excessive up-and-down movement)
• Eccentric knee flexion absorbs shock during landing, reducing impact forces

Backpedaling Form

• Key Technique Cues:
• Lean slightly forward at the trunk
• Keep eyes focused straight ahead
• Shift weight to the balls of the feet

Exercise Execution: Lunges

• Step moderately forward; trailing knee flexing but not touching the floor
• Maintain an upright torso to prevent undue strain on the lower back

Wrist Extension Exercise

• Avoid wrist flexion toward the floor or extending past a neutral position to prevent wrist strain

Periodization Phases

• Strength/Power Phase: High-intensity, low-volume exercises (push jerk, depth jumps) to develop explosive power
• Preparatory Period: Foundational phase focusing on building general conditioning through moderate-intensity exercises

Load and Repetition Goals

• Hypertrophy: Train at 67-85% of 1RM, typically aiming for 8-12 reps to maximize muscle size
• Strength Training: Train at 85% or more of 1RM, with lower repetitions (3-6 reps) to develop maximal strength
• Power Training: Training for explosive movements (e.g., power clean) with 75-90% of 1RM, focusing on fewer reps (1-5) to maximize power output

Exercise Arrangement

• Use compound sets (e.g., bench press followed by back row) or supersets (e.g., squat paired with deadlift) to target opposite muscle groups and maximize training time

Safety and Environmental Considerations

• Testing in Heat: Pre-Test Checklist
• Measure humidity and temperature
• Allow athletes to acclimate for 7–10 days
• Provide adequate hydration and consider electrolyte balance to prevent dehydration and heat stress
• Warm-up

Rest Intervals

• Plyometric exercises (e.g., depth jumps) require short rest intervals (5-10 seconds between reps, 2-3 minutes between sets) to maintain high power output
• Multi-joint exercises (e.g., squats, deadlifts) require longer rest periods (2-5 minutes) to allow for full recovery due to higher neuromuscular demand

Plyometric Training

• Surface and Equipment Safety:
• Safe Surfaces: Grass or rubberized mats to reduce joint stress
• Depth Jump Height: 24-36 inches is safe, but adjust based on experience and body weight

Increasing Exercise Intensity

• To increase intensity of exercises like the front barrier hop, increase the barrier height or distance.

Stretch-Shortening Cycle (SSC) and SEC (Series Elastic Component)

• SSC involves a rapid eccentric (stretch) phase followed by a concentric (shortening) phase to enhance force production

Core Stability and Instability Training

• Instability exercises are beneficial for trained athletes aiming to improve core strength and balance, or for injured athletes undergoing rehabilitation

SAID Principle and Specificity

• Training adaptations are specific to the movements and intensity of the sport
• Exercises should mimic sport movements and match the intensity of competition to optimize gains

Measures of Central Tendency

• The median is the best measure when interpreting scores with outliers, as it is less affected by extreme values compared to the mean

Reliability of Test

• Ensure test reliability and standardize test protocols
• Clearly explain the procedure
• Involve proper warm-ups and cool-downs

Stretching Techniques

• Static stretching is effective for reducing muscle spindle activity

Non-Traditional and Functional Training Exercises

• Exercises such as kettlebell swings, tire flips, and loaded chains add variety and functional strength to training programs

Exercise & Strength Testing

• Low-Speed Strength Exercises: Bench press, squat, deadlift
• Power Exercises: Power clean, hang clean, power jerk, split jerk
• Anaerobic Tests: e.g., Wingate Test (30 seconds)
• Power Test (Explosive Power): Margaria-Kalamen stair test

Testing Order (Minimizing Fatigue)

• Non-fatiguing Tests (e.g., weight, vertical jump)
• Agility tests
• Maximum Strength & Power Tests (power comes first)
• Sprinting/Speed Tests
• Fatiguing Anaerobic Capacity Tests (e.g., 300-yard shuttle)
• Aerobic Capacity Tests

Strength & Power Training

• Rep Ranges by Percentage
• Power Exercises: Use higher loads with fewer reps (max 5 reps)

Recovery Between Sets

• Strength & Power: 2-5 min rest
• Hypertrophy: 1-1.5 min rest
• Endurance: 30 sec rest

Speed Improvement

• For example, a 5.9s 40-yard dash may indicate a need for speed training

Validity & Reliability

• Validity: Measures accuracy (e.g., face validity - test appears to measure what it claims)
• Reliability: Measures consistency (reproducibility).
• Measures of Central Tendency: Mean, mode, median
• Measures of Spread: Standard deviation

Plyometric Progressions

• Jump in Place
• Standing Jumps
• Multiple Hops & Jumps
• Bounding
• Box Jumps
• Depth Jumps

Key Technique Points

• Eccentric Action
• Concentric Action
• Backpedaling Technique
• Superset vs Compound Set

Calculating Volume Load

• Formula: Volume load = sets × reps × weight

Initial Phases of Snatch & Clean

• Train with deadlifts for the initial phase
• Shrugs for transition
• Split Squat Technique: Keep back straight, take long steps, control rear knee descent

Optimal Surfaces for Plyometric Training

• Consider training surfaces for optimal performance and safety

This quiz covers various strength and agility tests used in sports, focusing on their applications for assessing well-trained athletes like rowers and powerlifters. You'll learn about tests such as the BESS, Hexagon, Wingate, and Margaria-Kalamen, and understand the appropriate testing order and environmental conditions necessary for effective performance evaluation.