Strength Tests




Upper Body Strength Endurance Test


Aim

- To determine the muscular endurance of the triceps, pectoral and deltoid muscles.


Equipment

- Stopwatch.


Directions

- The player assumes the prone position on the floor with the hands directly underneath the shoulders, legs extended and together, and toes tucked under so they are in contact with the floor, (push up position.)

- The player then pushes with the arms until they are fully extended.

- The player then lowers the body until the chin or chest touches the floor. At this point, the line from the head to the toes should be straight.

- All of this movement should be performed only by the rams and shoulders.


Scoring

- The score is the number of push-ups, while maintaining correct form, completed in one minute.



Wall Squat Test


Aim

- To determine the muscular endurance of the quadriceps muscles.


Equipment

- Stopwatch.

- Smooth wall.


Directions

1. Player starts standing comfortably on both feet with the head back against a smooth wall.

2. The player then slides the back down the wall to assume a sitting position.

3. Measure the vertical distance the stick rises from the floor to the nearest centimetre.

4. The angle at the hip and the knee should be 90°.

5. The player then lifts one foot 5cm off the floor and balance is held for as long as possible.

6. The watch is stopped when the player puts the foot back on the ground.

7. The player then repeats the test lifting the other leg.


Scoring

- The score is the time the player keeps the foot elevated from the ground.



Grip Strength Test


Aim

- To measure the strength of the flexor musculature of a player's forearm.


Equipment

- Grip Dynamometer.


Directions

1. Ensure that the grip dynamometer is set to zero before starting the test.

2. Fit the size of the player’s hand to the dynamometer by adjusting the base and the handle of the dynamometer. The handle should rest on the middle phalange, and the base should rest on the first metacarpal.

3. In the starting position, players stand with their heel, buttocks and back resting against a wall. The arm is raised vertically above the head with the palm facing inward.

4. The player grips the dynamometer as tightly as possible while moving the arm through a 180° arc for 3 seconds. The arm should remain fully extended throughout the movement.

5. Repeat with the other hand.


Scoring

- Record the score to the nearest 0.5 kilogram.

- Three attempts are given with each hand and the best score for each is recorded.