CS Minaur
July 11, 2021

🏃 Stage 2: Aerobic & Anaerobic Tests

Warm Up

  • 2 laps of the track at a slow run.
  • 10-minutes of stretching involving dynamic and static stretches (e.g. lunges, quad stretch, calf stretch, side bend).
  • 40m drills including lifting knees up and kicking heels backwards.
  • Run throughs over 30-40 meters - gradually increasing the intensity from 50% effort to maximal sprint.
  • Accelerations over 10-20 meters, including practicing taking off at maximum effort.

Speed Tests (20m, 40m,100m sprint)

Purpose: The aim of this test is to determine acceleration, and also a reliable indicator of speed, agility and quickness.

Procedure: The test involves running a single maximum sprint over 20 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints to maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue running hard past the finish line. Same procedure for 40m and 100m distance.

Results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement by using a stopwatch and finishes when the chest crosses the finish line.


2-km Run Test

Purpose: This test measures aerobic fitness.

Procedure: The aim of this test is to complete a two kilometer course in the shortest possible time. At the start, all players are required to line up behind a starting line. On the command ‘go,’ the clock will start, and the athletes begin running at their own pace.

Scoring: The total time to complete the course is recorded for each participant. First line players need to complete the test in 8 minutes and 00 seconds, 8 minutes and 30 seconds for second line players. That means ∼1:36 min each 400m lap for the first line players and ∼1:42 min each 400m lap for second line players.

400m - 1:36 min | 1:42 min

800m - 3:12 min | 3:24 min

1200m - 4:48 min | 5:06 min

1600m - 6:24 min | 6:48 min

2000m - 8:00 min | 8:30 min