U.S. Soccer Assessment of
Physical Fitness
 

From US Soccer.com


By Hughie O’Malley
U.S. National Teams Sports Medicine Coordinator &
Donald Kirkendall, Ph.D.
Univ. of North Carolina



During physical assessments of the U.S. National Team and U-23 teams in January 1998, the national staff and the sports medicine staff agreed that a systematic series of tests uniformly applied at the highest levels of American soccer would help in establishing standards of fitness for American soccer.



The tests described are the result of numerous sessions refining the selection and methods of testing. These tests have been applied to hundreds of players from u-12 through National Teams for both men and women. Following are explanations on the rationale for the selection of tests, the method of testing, and areas to watch for so that your learning curve will be short.



Make sure the players are well warmed up prior to testing. You should use your discretion to pull players from certain tests due to an injury or illness. Group players in equal numbers. They start at any station then rotate through all stations as a group. The "beep" test is done at the end as a group. The entire testing session usually takes 2.0-2.5 hours for about 30 players. All tests are done on grass in the players preferred cleated shoe.
 

• Vertical Jump
• 1' Push Ups and 1' Situps
• Illinois Agility Run
• 7 x 30 Meter Sprints
• Intermittent Recovery Test - The "Beep" Test
• Range of Motion
• Body Composition
• Additional Information
   

U.S. Soccer Assessment of Physical Fitness: Vertical Jump


Equipment: Vertec vertical jump test device
Shoes: The athlete's preferred cleated shoe

Method: First measure the standing reach. This can be done in a variety of ways. The player stands sideways to the measurement apparatus (in the shoes they will be tested in) and reaches one arm straight up

The distance from the ground can be measured next to some stationary object like a wall. Set up a measured distance using tape, tape measure or other measurement method.
The distance from the ground can be measured using the Vertec. Set the Vertec to one of the measured heights on the calibrated stand. The player reaches up and touches the wands. Add the appropriate inches to the starting marker (white = ½ inch, red=l inch, blue=6 inches). Measure everyone in the group at the same time to avoid raising and lowering the Vertec for each player.
To avoid raising and lowering the Vertec for measuring standing height, set the height of the Vertec to the estimated maximum jump height for your players (10' or 10'6" is reasonable).
The player steps back, takes a I-step approach to a 2 foot take-off, The player reaches as far as possible at the top of their jump. The best of 3 trials is recorded by subtracting the highest jump from the standing reach.

Considerations:

Instruct the players that they are not spiking the Vertec. They need not hit the wands with excessive force, They only have to move them.
Hit the wand at the top of their jump, not going up or coming down. Tell them to reach as high as possible.
Only I-step approach and a 2 foot take-off. This is not a layup.
You might stand on the Vertec base. Subjects may hit the Vertec hard and possibly knock it over.
If you have the player do all three jumps in succession, leave the wands as is after each jump to give them a goal to exceed.
Watch closely. Some people hit the wands so hard that the wands spin completely around back to the starting point and you might record a lower height than actual.
Have the player jump and reach with the inside arm to avoid colliding with the Vertec while jumping.


 

U.S. Soccer Assessment of Physical Fitness: 1' Push Ups and 1' Sit-ups


Equipment:
1 stopwatch
Shoes: The athlete's preferred cleated shoe

Method:

Push Ups

Half the players are tested while the other half count and confirm their technique.
The partner lies on the ground with his fist under the player's chest.
A full push-up is from the "up position" (arms in full extension-elbows straight), keeping the back straight, lowering his body down to touch his partner's fist, then back up.
Count full push-ups for 1 full minute (start on tester's command).
Change positions and repeat.

Situps

Sit-ups are bent-legged with the feet held by the partner.
A full sit-up is from the ground, sitting up until the trunk is vertical and the forearms/elbows touch the knees. Crossing the arms across the chest is preferred.
Count full sit-ups for 1 full minute (start on tester's command).
Change positions and repeat.

Considerations:
The results of these 2 tests are accurate only if proper technique is used. Cheating inflates the results giving unrealistic results.

Players will try to cheat the method, especially on push-ups. Constant attention by the testers is imperative.
Removing shirts, so that the chest actually touches the partner's fist, is one way to ensure the player goes all the way down.
Some players like a countdown of the time while others do not like a countdown. You might ask their preference.
A demonstration for the players is helpful

U.S. Soccer Assessment of Physical Fitness: Illinois Agility Run

Equipment:
6 corner flags
4 cones
1 measuring tape
1 stopwatch
Shoes: The athlete's preferred cleated shoe

Method:

Measure out the course in a 10 yard square. Use cones for start/finish "gate". See diagram of course
Player starts by lying on their stomach with their hands at the chest level (should not be supporting any body weight with their hands) and both legs extended without their cleats being "dug in". On the "start" command, the player scrambles to their feet and runs the course as fast as possible.
Take the best of the 2 fastest trials.

Considerations:

There is a huge potential to tear up the grass in this test. Rotate the test course by trading the start/finish locations with the first and last flag; turn the course 90 degrees, then 180 degrees; move the course completely.
It is best if you have options for moving the course planned ahead of time to minimize time to re-set the course.
Players may try to cheat the start by bearing weight on their hands and feet.
There is a bit of a learning effect, so the final run is frequently the best
Players may have a preferred command sequence (e.g. "ready, go" Or "ready, set, go" etc), Remember that the clock starts an the tester's command.
While the players are not supposed to knock the flags down, they may well make contact with the flags in their effort to run fast.
Players may start from either start/finish gate.

 

U.S. Soccer Assessment of Physical Fitness: 7 x 30 Meter Sprints


Equipment:
Photoelectric cell timing system with timing beams set at 0, 10m and 30m. Timer that can record splits (see special considerations link for a vendor and prices)
Stopwatch
2 cones
Extra batteries
This test runs best with 2 people administering the test

Shoes: The athlete's preferred cleated shoe (Running shoes are okay if desired)

Method:

1. Set up running course with photocells set at the start line, 10 meters from start and 30 meters from start. Set 2 cones 5-10 meters beyond the finish line.
2. Make sure all beams are operating prior to starting tests.
3. On the first run, the athlete begins on their own and sprints as fast as possible through the photocells and the cones. Don't slow down just before the last photocell.
4. After the run, the athlete has 25 seconds to jog back to the start line (usually not a problem).
5. Count down from 5 seconds. Athlete starts next sprint at count of 0 and sprints as fast as possible through the cones.
6. Continue until 7 trials have been completed.
7. This test takes about 3 minutes per athlete. A team of 15-20 players will require about 45-60 minutes.
    

Considerations:

1. This is a test of recovery from high intensity running. There is no pacing in this test. Every sprint is to be as fast as possible. The athletes will need constant prodding and encouragement.
2. Have one person run the timer and 1 use the stopwatch for the recovery period. (most photocells "beep" when the beam is broken, so start the recovery clock when the runner breaks the finish beam). Both should encourage the athlete to run as fast as possible prior to each run.
3. Most timers will record a split and total time. You may have to subtract the two times to get the third time. Practice so you know how to make up a datasheet to record the times. For system we use (see special considerations), we get the 10-30m time and the 0-30m time and subtract to get the 0-10m time. Thus, our data sheet has 2 columns per run (10-30, 0-30). With 7 runs, there are a total of 14 times written down for each player. Let a spreadsheet handle the calculations.
4. Don't raise the tripod that holds the beams too high. Some people "dip" when they start and can duck under the beam. Waist high is sufficient.
5. An athlete (or timer) may have a problem on a run. Simply leave that run blank and continue. Figure all calculations based on 6 runs rather than 7. Two or more errors and the full test will need to be repeated.
6. Calculations are numerous, but beneficial. For each segment (0-10m, 10-30m, 0-30m), determine the fastest time (should be the first), average time (average of all 7) and fatigue (percent decline of fastest to slowest). The slowest run should be the last, but may be the 5th, 6th or 7th run. We are dealing at the .01 seconds. Calculate fatigue as ((fastest-slowest)/fastest)*100. This number will be a negative number
7. For calculations in a spreadsheet, put the slowest run 7th then the calculations are quite easy.
8. Results are numerous. 0-10 meters is explosive speed. 10-30 meters is a 20 meter sprint with a 10 meter run-up (sometimes called a flying 20 meter sprint), and overall speed is 0-30 meters.
9. Fastest speed is a statement of genetic gifts and running skill. Average speed is who can run repeatedly at a high speed. Fatigue is a measure of who tires the least. These final two are very trainable.
10. Look for fatigue scores of 0 to -10%. Fatigue scores of -10% or lower (more negative) indicate the athlete needs to train to recover (i.e. small sided games of high intensity and minimal recovery-force dribbling and sprinting in the game)
    
    
     

U.S. Soccer Assessment of Physical Fitness:
Intermittent Recovery Test - The 'Beep' Test

Equipment:
Measuring tape
Cones
"Beep" test tape
Boom Box with power (batteries or extension cord) and VOLUME

Shoes: The athlete's preferred cleated shoe

Method:

1. Three parallel lines are marked with cones. Two lines are 20 meters apart. The third line is about 5 meters behind the starting line. Use 1 set of 3 color-coordinated cones per player. You test half the team at a time while the other half charts the progress of the runners.
2. Insert tape into boom box and cue it up to the test instructions.
3. Use Level I of the intermittent recovery tape for women and males high school age and under. Use Level II for college age males and up.
4. Player starts on the beep, turns at the 20 meter line on the next beep (a pacing beep to keep the runners at the proper speed), then must finish by the 3rd beep. (for the early, slow runs, the player may likely be ahead of the 2nd and 3rd beeps).
5. There is a constant 10-second recovery period after each run when the runner walks around the 5-meter cone and returns to the starting line. The runner then must stop and wait for the next starting beep.
6. The runner only needs to touch the far line with one foot. Place an observer at the far line to ensure the players run the full distance.
7. Players continue running until they fail to keep pace with the tape at which time they receive a warning (mark it on the progress chart)
8. When the runner fails to keep up with the tape the 2nd time, the test is complete and the speed and level are marked on the progress chart.
9. The partner keeps track of the runner's progress, ensures the runner stays on pace, and warns the runner when their pace fails to keep up with the tape.
10. A non-player monitor can watch 3-4 players at a time instead of using other players to monitor progress.
     

Considerations:

1. Place observers on the far line to ensure that the runners touch the line.
2. The monitor should be standing up at the finish line to ensure the runner stays on pace. They can't tell if they are lying down behind the recovery marker
3. Color-coordinated cones help to keep the players running straight.
4. Be stern that the observer calls it close when their partner fails to make the pace.
5. Players will anticipate the start and begin early. Tell them to be patient.

recovery <-- 5 meters --> start/finish <-- 20 meters --> turn
 

U.S. Soccer Assessment of Physical Fitness: Range of Motion

The following tests are suggested as many studies suggest that these are areas where soccer players may need supplemental training to minimize the risk of muscle strain injuries. These methods are standard and most trainers and therapists are familiar and experienced with the techniques, so these will not be demonstrated.


Straight leg raise

How it is done -The player lies on their back and the therapist raises the extended leg of the player off the table until resistance is felt. The angle of the leg to the hip is recorded.


Hip flexion

How it is done -The player lays on their back and pulls their knee to their chest with the opposite arm. The back and other leg need to be flat on the table. The angle of the thigh to the table is measured.



Hip Extension

How it is done -The player is lays on his chest and his straight leg is lifted off the table. The angle of the thigh to the trunk is measured.



Hip Abduction

How it is done -The player lays on their back and a leg is spread outward (abducted). The angle of the leg to the trunk is measured. Frequently 90? is subtracted to get ROM of abduction from the midline.



Knee Flexion

How it is done -The player lays on their back. The trainer/therapist flexes the knee and the angle is then recorded.



Dorsiflexion-Gastrocnemius

How it is done -The player lays on their stomach with their leg extended over the end of the table. The foot is dorsiflexed (making a right angle at the ankle) and the angle of the foot to the lower leg determined.



Dorsiflexion-Soleus

How it is done -The player lays on their stomach with the knee bent. The foot is dorsiflexed and the angle between the foot and lower leg is measured.


 

U.S. Soccer Assessment of Physical Fitness: Body Composition


Body composition was estimated from skinfold thicknesses. While few players have much excess fat, the measures were done to give each player a weight range to stay within. This range was between 6% and 9% of body weight as fat. A double layer of skin and fat are picked up and the thickness measured with a skinfold caliper. Height and weight should be recorded. The method of Jackson and Pollack was followed.

Sites:

Subscapular: at the inferior angle of the scapula. Fold may be on an angle depending on skin tightness.

Triceps: midway between the acromian and the olecrenon processes on the dorsum of the arm. Be exact; being off by as little as 1" can change the caliper reading by up to 50%.

Pectoral: midway between the nipple and the acromian process. Skinfold is parallel to the pectoral muscle. Find the site, then have the player hold their arm parallel to the floor to contract the pectoralis major. This keeps you from picking up some of the relaxed pectoral muscle that would inflate the reading.

Midaxillary: at the level of the xiphoid process, in the midaxillary line. This fold may also be on an angle depending on the tightness of the skin.

Suprailiac: midaxillary line, just above thi iliac crest. The angle of the fold should parallel the fibers of the external abdominal oblique.
Umbilical: a vertical fold adjacent to the navel. The caliper tip should not be in the navel.

Thigh: midway between the superior pole of the patella and the ASIS on the anterior of the thigh. You may have to pinch quite hard and read fast if the player's skin is tight


Suggestions:

1. Measure under the hand holding the skinfold.
2. If you do not have a lot of experience, take 3 measures (top to bottom, repeat, repeat, don't take 3 at one site before going on to the next site). Then average the closest 2 for the final value.
3. The technique is sneaky in its difficulty. Make sure you do not pick up muscle, so if you are unsure, have them contract the muscle to see if tissue is pulled out from under your fingers.
4. Be ruthless, they will always complain that you are picking up too much, but you must push your fingers into the skin down to the dense muscle tissue before picking up the skinfold. Practice, practice, practice.
5. The computation is quite long and you may not want to figure it out on a routine basis. So, when you repeat the measurements, just add up the skinfolds and use the following:

If You are interested, here is the formula for determining body composition:
Body Density = 1.112-0.00043499 * sum of skinfolds + 0.00000055 * (sum of skinfolds)2 - 0.00028826 * age

%fat = 457/density - 414.2
fat mass = %fat * weight (% fat is as a decimal, so 9% fat is 0.09)
lean body mass = weight - fat mass

weight ranges:
wt at 6% = lean mass / 0.94
wt at 9% = lean/mass / 0.91

U.S. Soccer Assessment of Physical Fitness: Additional Information

For Vertec, the Beep Test and Timing System:

Conditioning Press 402-489-9984 or www.performancecondition.com.

Created: 12/20/99
Last Updated: 03/26/07

Since February 24, 1999
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