AEROBIC TESTS
1.5 Mile Run Tests
To assess an athlete’s aerobic capacity relative to a linear continuous running test.
A playing field, athletics track, speed and agility based training area or a treadmill with the 1.5 mile distance predetermined.
A timing device and cones if required to mark out the distance.
The athlete positions themselves on the start line within a 2-point start with the coach positioned in line with the finish line. The athlete performs an effective RAMP warm up specific to running performance.
The athlete starts the run upon hearing the coaches auditory signal, at which point the assessor simultaneously starts to record the time on their timing device. Upon crossing the line, the assessor immediately stops the timing device and records the time.
If the athlete initiates the run before the assessor has given the auditory signal, then the start must be repeated. The final time recorded is rounded to the nearest 0.01 s.
20m MST
To assess an athlete’s aerobic capacity relative to a continuous running test including 180 degree changes of direction.
A playing field, athletics track, speed and agility based training area or sports hall that is at least 20m in length.
The test also requires some form of audible device that the specific MST test protocol and can played on. This needs to be loud enough so that the athlete and coach can clearly hear the audio recording.
The test procedure involves the athlete continuously running between two markers set 20m apart in time to recorded beeps instructed via the audio recording.
The athlete performs a 180 degree turn upon reaching each 20m marker in time to each beep. The audio recording instructs when each stage has been completed and when the next level of the test is about to commence. With each increase in level there is a corresponding increase in running speed as the time between each beep is reduced. If the marker is reached before the audible beep, then the athlete must wait until the next beep before continuing with the test.
If the athlete does not reach the marker in time of the beep, the participant is given a warning and must continue to run to the line before turning in an attempt to catch up. If the athlete fails to reach the marker for a second time, then the test is finished, and the final completed staged reached is recording (not the current level).
Yo-Yo Intermittent Test
To assess an athlete’s aerobic capacity relative to an intermittent running test including 180 degree changes of direction.
A playing field, athletics track, speed and agility based training area or sports hall that is at least 25m in length.
The test also requires some form of audible device that the specific Yo-Yo test protocol and can played on. This needs to be loud enough so that the athlete and coach can clearly hear the audio recording.
Two versions of the Yo-Yo test exist: The Yo-Yo intermittent test recovery one and the Yo-Yo intermittent test recovery two. The former being aimed at more beginner or recreational athletes, and the latter being aimed at more advanced athletes. The difference being that the Yo-Yo intermittent recovery test two starts at a faster running speed and is ran at a quicker running cadence.
The Yo-Yo test layout requires multiple cones to create coned running lanes.
The test procedure involves the athlete continuously running between two cone markers set 20m apart in time to the recorded beeps. After each 20m run the athlete then covers (walking or jogging) a further 5m distance between the start/finish cone and a 3rd cone placed at the rear in time to a recorded double beep. The athlete must walk/jog around the 3rd cone before returning back to start/finish cone.
The athlete performs a 180 degree turn upon reaching the furthest placed 20m cone in time each beep. The audio recording instructs when each stage has been completed. With each increase in level there is a corresponding increase in running speed as the time between each beep is reduced.
A warning is given if the athlete does not complete a successful out and back shuttle in the allocated time. The athlete is removed the next time they do not complete a successful shuttle and the final completed staged reached is recording (not the current level).
