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slide1
Coaching the Coaches

Fitness Testing Protocol For GAA Squads

Saturday 16th January 2010

Lavey GAC, Derry

slide2
Test Battery
  • The following is the list of tests used as best practice throughout minor & senior inter-county GAA teams in Ulster;
  • Personal Details;
  • Height;
  • Weight;
  • Sit & Reach;
  • Hand Grip;
  • Vertical Jump;
  • Medicine Ball Throw;
  • 20 Metre sprint;
  • 20 Metre shuttle run / Bleep test.
slide3
Personal Details
  • 1. Personal Details recorded should include;
  • Name;
  • Date of birth;
  • Position;
  • Club;
  • School / College;
  • Contact details (email & mobile);
  • Any other important info.
  • This detail should, where possible, be gathered prior to the testing session.
slide4
Height & Weight
  • 2. Height;
    • Should be measured in cm;
    • Various height measures available;
    • Simplest option is a basic measuring tape;
    • Best equipment is Leicester Height Measure - £50;
  • 3. Weight;
    • Should be measured in Kg;
    • Basic set of scales costs as little as £15;
    • Seca scales are most relaible and durable - £200.
slide5
Conditioning Tests
  • 4. Sit & Reach;
    • Meausure lower back and hamstring flexibility in Cm;
    • Requires a sit and reach box - £80;
    • Can be home made using a solid box and measuring tape.
  • 5. Hand Grip;
    • Measurement of upper body strength in Kg;
    • Requires a hand grip dynamometer - £100.
  • 6. Vertical Jump;
    • Measures lower body strength / power;
    • A variety of options for measurement;
    • Can be as simple as a measuring tape and a piece of chalk;
  • 7. Medicine Ball Throw;
    • Measures upper body power output;
    • Requires 5kg medicine ball and measuring tape.
slide6
Performance Tests
  • 8. 20m Sprint;
    • Measures player speed over 20m in seconds;
    • Best performed with infra red sensor gates;
    • Can be performed with a stopwatch.
  • 9. 20m Shuttle run / Bleep test;
    • Measure player cardio-vascular endurance;
    • Needs a CD player and test cd - £20.
slide7
Organisation
  • Test Order
  • The order the tests are performed in should be as presented above and as per the 3 distinct groups below;
    • Height & Weight;
    • Conditioning Tests;
    • Performance Tests.
  • Height and weight should be performed by each player as they arrive;
  • Followed by the entire group carrying out conditioning tests;
  • A brief group warm-up should precede the 20m sprint test;
  • And all test sessions should finish with the bleep test.
slide8
Organisation
  • Repeatability
  • The key to all test sessions is that the same protocol is maintained when re-testing;
    • All the same equipment is used;
    • The same order of tests is used;
    • The same facility, where possible is used;
    • The testing session is at the same time of day; &
    • Players have had a similar build up to test day with regard to training load over previous 2-3 days etc.
  • Coaches can only take useful info from fitness tests if repeat tests are carried out under similar conditions to the initial test.
slide9
Organisation
  • General Organisation
  • Effectiveness of testing sessions is helped greatly by advance preparation;
    • Gather personal details in advance;
    • Prepare results recording sheets including names;
    • Ensure you will have sufficient support to record results / oversee tests (4-5 people);
    • Organise the group to arrive at realistic intervals – typically 15 players can be fully tested in 1 hour.
    • Prepare the testing session equipment at least 15 minutes prior to 1st arrivals.
slide12
Summary
  • Test selection;
  • Order of tests;
  • Equipment ;
  • Consistent and repeatable;
  • Organisation.
slide13
Fitness Testing
  • Questions?
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