Margaria-Kalamen Power Test

The objective of this test is to monitor the development of the athlete’s power.

Required resources

To undertake this test you will require:

• Stop watch
• Assistant
• Flight of 12 steps with a starting line of 6m in front of the first step – each step is about 17.5cm high with the 3^rd, 6^th and 9^th step brightly coloured.

How to conduct the test

The test is conducted as follows:

• The athlete’s weight is determined(kg) and recorded.
• The athlete undertakes 2 or 3 practice runs up the steps to warm up.
• The athlete stands ready at the starting line.
• On the command “Go”, the athlete sprints to the steps and up the flight of steps taking three steps at a time(3^rd, 6^th and 9^th stairs).
• Assistant records the time to get from the 3^rd step to the 9^th step – the stopwatch is to be started with foot contact on the 3^rd step and stopped with foot contact on the 9^th step.
• Athlete repeats the test 2 more times – allow a 2-3 minute recovery between each test.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Power(Watts) is calculated from the formula: P = (M x D) * 9.8/t

Where:

• P = Power(Watts)
• M = body mass(kg)
• D = vertical distance(m)
• t = time(s).

The vertical distance between the 3^rd and 9^th step must be accurately measured and used when calculating the power.

Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

300 yard shuttle test

The objective of this test is to monitor the athlete’s intermediate anaerobic power(lactate system).

Required resources

To undertake this test you will require:

• 2 cones placed 25yds(22.8m) apart
• Stop watch
• Assistant.

How to conduct the test

• The athlete starts at one cone.
• The assistant gives the command to “Go”.
• The athlete performs 12 shuttle runs between the two cones.
• At each turn the athlete is to touch the cone.
• The assistant records the time taken to complete the 12 shuttle runs.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

400 metre sprint test

The objective of this test is to monitor the development of the athlete’s lactic anaerobic power and capacity and leg speed.

Required resources

To undertake this test you will require:

• 400m track
• Cones
• Stopwatch
• Assistant.

How to conduct the test

The test is conducted as follows:

• Place a cone every 50m around the 400m track.
• Athlete use a standing start with leading foot behind the starting line.
• On the command “Go”, the athlete sprints as fast as possible around the 400m track.
• Assistant records the time past each cone and the final 400m time.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

150 Metre Endurance Test

The objective of this test is to monitor the development of the athlete’s specific endurance for 100 metres.

Required resources

To undertake this test you will require:

• 400m track – 15m marked section
• Stop watch
• Assistant.

How to conduct the test

• The athlete undertakes a 150m run from a standing start.
• The assistant records the time for the athlete to complete 150m.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Predicted time for the 100 metres

The athlete’s 100m time can be predicted from their 150m time using the following algorithm:

• = -2.496488 + (“150m time” x 0.9996637) + (“150m time” x “150m time” x -0.010305)

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

Shuttle Run Test

The objective of this test is to assess the athlete’s ability to accelerate between marked lines and to rapidly change direction.

Required resources

To undertake this test you will require:

• 2 marked parallel lines 9.14m(30ft) apart
• 2 wooden blocks 5cm x 5cm x 10cm
• Stop watch
• Assistant.

How to conduct the test

• The athlete is required to sprint from the starting line to pick up a block and then place it on the ground behind the starting line. The athlete then sprints to pick up the second block and turns to sprint over the starting line.
• The stopwatch is started on the command “Go” and stopped when the athlete’s chest crosses the line.
• An attempt is not counted if the block is dropped rather than placed on the floor. Also the block must be placed behind and not on the line.
• Repeat the test three times.
• Record the best time.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

60 metre speed test

The objective of this test is to monitor the development of the athlete’s acceleration and pick up to full fight.

Required resources

To undertake this test you will require:

• 400m – 60m marked section on the straight
• Stop watch
• Assistant.

How to conduct the test

The test comprises of 3 x 60m runs from a standing start with a full recovery between each run.

The athlete uses the first 30m to build up to maximum speed and then maintains the speed through to 60m.

The coach should record the time for the athlete to complete 30m and 60m.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Predictions for 100 and 200 metres

The athlete’s 100m time can be predicted from their 60m time using the following algorithm:

• 7.3829894 + (“60m time” x -0.431975) + (“60m time” x “60 time” x 0.2806044)

The athlete’s 200m time can be predicted from their 60m time using the following algorithm:

• 13.795573 + (“60m time” x -0.720532) + (“60m time” x “60m time” x 0.2806044)

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.

30 Metre Acceleration Test

The objective of this test is to monitor the development of the athlete’s ability to effectively and efficiently accelerate from a standing start or from starting blocks to maximum speed.

Required resources

To undertake this test you will require:

• 400m track – with a 30m marked section on the straight
• Stop watch
• Assistant.

How to conduct the test

The test comprises of 3 x 30m runs from a standing start or from starting blocks and with a full recovery between each run. The assistant should record the time for the athlete to complete the 30m.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the 30 metre test

The following are national norms for 16 to 19 years old.

Gender	Excellent	Above Average	Average	Below Average	Poor
Male	< 4.0	4.2 – 4.0	4.4 – 4.3	4.6 – 4.4	> 4.6
Female	< 4.5	4.6 – 4.5	4.8 – 4.7	5.0 – 4.9	> 5.0

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are published tables to relate results to potential level of fitness and the correlation is high.

10 stride test

The objective of this test is to monitor the athlete’s ability to effectively and efficiently accelerate from a standing start.

Required resources

To undertake this test you will require:

• 400m track – with a 20m marked section on the straight
• 30m tape measure
• Stop watch
• Assistant.

How to conduct the test

The test comprises of 6x20m sprints from a standing start and with a full recovery between each run. The assistant should record the:

• Time to complete 10 strides(time) – start the watch on the first foot strike
• The distance covered by the first 10 strides(distance).

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

From the test results determine for each run:

• Speed in metres/second = distance / time(target is >7.5m/sec)
• Average stride length = distance / 10(target is > 1.5m)
• Strides/second = 10 / time(target is >4.5 strides/sec)

Target group

This test is suitable for sprinters but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate results to potential performance in competition.