Anaerobic tests assess your ability to do short-duration, high-intensity exercise, applicable to the type of movements that you see in soccer games. Choose tests that are valid for the sport of soccer. For example, do not choose a 12-minute walk test to assess aerobic capacity because that type of endurance is not demonstrated during a soccer game. The best anaerobic tests for soccer players involve short and medium sprints, agility and movement tests.
300-Yard Shuffle
Mark two parallel lines on a field that are 25 yards apart. Start just behind one line. On a signal, sprint to the opposite line, make foot contact with the line, then turn around and sprint back to the first line. Repeat this movement for a total of six round trips as fast as possible and record the elapsed time. Rest for exactly five minutes and then repeat the test. Take the average of the two scores. According to the National Strength and Conditioning Association, an excellent score is between 56 and 60 seconds, with average being between 60 and 64 seconds.
T-Test
Set up four cones in the shape of a "T". Place one cone on the ground, measure 10 yards forward and place the second cone. Place a third cone five yards to the right and a fourth cone five yards to the left of the second cone. Stand at the base of the first cone. On a signal, sprint forward and touch the base of the second cone, then shuffle to the left and touch the base of the third cone. Shuffle to the right, pass the second cone, and touch the base of the fourth cone. Shuffle back to the right, touch the base of the second cone again, and then run backwards past the first cone. An excellent score is less than 10 seconds.
Hexagon Test
Using adhesive tape on the floor, create a hexagon with 24-inch sides meeting at approximately 120-degree angles. Stand in the middle of the hexagon with your feet together. On a signal, hop with two feet to the front side of the hexagon, then hop back to center. Repeat in a clockwise motion until you complete the hexagon three times, for a total of 18 jumps. Completing the test in less than 12.5 seconds is considered excellent.
Sprint Fatigue Test
Place one cone on the ground as a starting point, and then place another cone 30 m away from the starting cone. Place two final cones 10 m further from the 30 m cone and the start cone. On a signal, do a timed sprint from start to the first 30 m cone and, but continue to run to the 10 m cone, and turn around to finish back at the 30 m cone. Rest for 30 seconds, and repeat the sprint in the opposite direction. Do this for 10 sprints. Take the average time for the first three trials and divide it by the average time for the last three trials. This will give you a fatigue index. A fatigue index of over 85 percent is good.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechel and Roger W. Earle; 2008
- Top End Sports: Sprint Fatigue Test
- Soccer Performance: The Professional Game -- Physiological Profiles
Member Comments