NNZ Fitness Testing Guidelines Protocols 2014 Final

7/24/2019 NNZ Fitness Testing Guidelines Protocols 2014 Final

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Netball New Zealand

Fitness Testing Guidelines &

Protocols


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Netball New Zealand Fitness Testing Protocols

Introduction

The NNZ Fitness Testing Guidelines & Protocols have been compiled for testing and

monitoring netball players and umpires of all ages, abilities and playing levels of netball

from an age group or club level through to a National and Silver Fern level. Use the

appropriate tests for the age and level that your players are playing at as described in

following sections of these guidelines. Desired fitness testing achievement levels have been

grouped into categories depending upon age and playing level.

While not everyone has access to electronic timing equipment and vertical jumpequipment there are alternatives suggested that can be used to ensure coaches,

conditioners and players can gauge athletes level and progress through the course of a

season and monitor there after.

Fitness Testing Information

1. The Purpose Of Fitness Testing

To assess the physical strengths and weaknesses of your players at various stages

throughout the season so that appropriate training can be implemented.

To assess the players fitness profile both prior to and following a period of training to

measure whether they have improved to the required standards. It also allows the

strength and conditioning coach to assess the effectiveness of their implemented

programme


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Follow-up monitoring at NZSS Camps or various markers as required on an individual

/ team basis.

c) NZU21 Players

Once pre-season training has commenced to gain initial/baseline assessment of

players.

Entry testing at NZU21 Trials or as required prior to selection for trials, squads and

teams.

Follow-up monitoring at NZU21 Camps or various markers as required on an

individual / team basis and/or regional visits.

Immediately prior to the competition phase beginning to assess players progress and

improvements plus review training requirements and readiness for competition and

season ahead.

d) Silver Ferns

Once pre-season training has commenced to gain initial/baseline assessment ofplayers.

At Silver Fern Trials or as required prior to selection for trials, squads and teams. Follow-up monitoring during camps or various markers as required on an individual /

team basis and/or regional visits.

As required or scheduled in annual plan

e)

Zone or Centre Age Group Players U17/U19/U21

Once pre-season training has commenced to gain initial/baseline assessment of

players (early Feb / once school is back)

Immediately prior to the competition phase beginning to assess players progress and


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Immediately prior to the competition phase beginning to assess umpires progress

and improvements plus review training requirements and readiness for competition

and season ahead. If umpiring tournaments or internationals then could test again immediately prior to

international season or tournaments commencing.

3. What To Test & What Tests To Use

Which of the tests to use to assess your players depends on several factors; the ability to

access correct equipment, suitably qualified personnel to conduct the testing and theactual testing battery being performed (related to age and playing level).

Some of the tests can be carried out by a school and/or club coach while others may

need to have certified personnel to administer them. Likewise in terms of equipment, some

test may require more or elaborate equipment and others may not. If you have access to

or are able to borrow electronic timing lights, then it is recommended that you assess theplayers speed and acceleration as part of your testing battery. If you do not have access

to timing lights then do not include speed testing in your testing battery.

National Performance Pathway Squads:

a) National Talent Development Programme/s (NZTD)

Aerobic capacity test - either Yo Yo test (preferred) or 1500m run.

Muscular strength / endurance tests - press ups, wall pass, prone bridge, horizontal

pull up (advantageous to perform, however not essential at this level due to

difficulty in administering and equipment requirements)


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e) High Performance Umpires Squads

Aerobic capacity test - Yo Yo test. Speed, Acceleration & Agility tests - 5m, 10m, 5-0-5, 40m (20m out and back) 4 x

10m Agility Sprint Test

Muscular strength / endurance tests - press ups, horizontal pull ups, prone bridge

Repeated speed test - Octorepeater test

Note no requirement to assess leg power.

Representative Pathway

f) Zone or Centre Age Group Players U17/U19/U21

Aerobic capacity test - either Yo Yo test or 1500m run.

Speed & acceleration test - 5m, 10m, 505, 40m (20m out and back)

Muscular strength / endurance tests - press ups, wall pass, prone bridge, horizontal

pull up (advantageous to perform, however not essential at this level due todifficulty in administering and equipment requirements).

Lower body power test - vertical jump, horizontal jump.

g) Senior Club & Representative Players

Aerobic capacity test - either Yo Yo test or 1500m run.

Speed, Acceleration & Agility tests - 5m, 10m, 505, 40m (20m out and back) 4 x10m Agility Sprint Test

Muscular strength / endurance tests - press ups, wall pass, prone bridge

Lower body power test - vertical jump, horizontal jump


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Please allow adequate rest time between strength and Yo Yo to ensure you give the

athletes the best possible chance of success on each test.

Give athletes at least 48 hours notice prior to testing, so athletes are reasonably freshand are not fatigued from hard training the day before testing.

Where possible avoid conducting testing too early in the morning. Allow at least two-

three post athletes wake up time, to enable the body sufficient time to wake up

properly

Conduct a thorough warm up prior to all testing. Especially when conducting speed

and acceleration, agility and power testing to ensure that there are minimal chances of

injury and to physically and mentally prepare the body for optimal performance.

Make sure that the player has had something substantial to eat at least 90 minutes

before beginning the warm up to ensure athletes energy levels are high, especially if

conducting a series of tests in one day.

Conduct all subsequent testing / monitoring at the same venue with the same

equipment, with the same administrator (where possibly), to ensure there is good

consistency with results from test to test.


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Fitness Testing Protocols

Speed, Acceleration and Quickness Tests

5m, 10m , 505 & 40m Speed Test

Purpose: To assess the players straight lineacceleration, speed and maximal 5-0-5

agility. Looking for absolute speed over the 5m, 10m and 20m out and back

(40m) markers, not just within the 505 at the far end.

Protocol:

Where possible use dual beam lights (preferable to be swift lights). Gate height is set at

one e tension of the tripod legs onl


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Photo Athe athlete starts the sprint with

their toe on tape 50cm from start line.

Photo B - the athlete must start from a

stationary position with no

rocking/swaying.

Note it is a waste of time attempting these tests without electronic timing equipment as

using a hand held stopwatch is too inaccurate for such short distance tests.

4 x 10m Agility Sprint Test

Purpose: To assess the players ability to change direction and accelerate anddecelerate. This test along with the 40m speed test (2 x 20m) are also part of

the Octorepeater test and both need to be conducted prior to commencing

the Octorepeater test (see below).

Protocols:

Where possible use dual beam timing lights. Single beam lights will suffice if no others

il bl b t th t t h t di t


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Repeated Speed or Anaerobic Tests

Octorepeater Test

Purpose: To assess the players ability to perform repeated maximal sprints that

incorporate a change of direction.

Protocols:

The Octorepeater test consists of eight sprints starting at 25 second intervals. The athlete

completes 4 sets of 2 x 20m and 4 sets of 2 x 10m sprints, alternating between the 2 x 20m

and 4 x 10m sprints, through four times through with 25 second rest intervals between each

2x20 & 4x10 sets.

The athlete must first complete the 2 x 20m sprint and 4 x 10m sprint described previously

before completing the Octorepeater test. This is important in determining their fatigue

rating over the test.

Where possible use dual beam timing lights. Single beam lights will suffice if no others

are available but they are not as accurate over short distances.

Set up one set of lights on the start finish line only (as for the 2 x 20m and 4 x 10m sprints

above).

Place a piece of tape on the floor 50cm from the start light. The athlete must start with

th i t i di t l b hi d thi li


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Calculating the Results

Follow these steps to calculate the players results:

a) Total Time

Add up the time for all eight sprints to get the players total time. This total time canbe used as a guide for further improvement i.e. if their total time decreases on

b t t t th th i t d i t bilit h i d


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Aerobic Tests

Yo-Yo Intermittent Recovery Test Level One

Purpose: To assess the players aerobic fitness and ability to sustain continuous efforts

over an extended period of time.

Protocols:

Athletes start with their toes behind the start line and start the test as per the voice

instructions on the CD.

Please ensure that when administering the Yo Yo test that you are strict on the marking

of both the 20m turn line and the start/finish line.

Athletes are expected to adhere to the following criteria:

)

Athl t i d t k h t tt t i f i h i

Start Line


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1500m Continuous Run

Purpose: To assess the players aerobic running fitness.

Protocols:

Where possible complete the test on an artificial surface 400m track so that the surface

remains constant in all weather conditions. A grass 400m track is the next best option if

no artificial surface available. If you do not have access to a 400m track then an out

and back course of 750 metres on a safe piece of road or similar can be used. The players complete 3 laps or 1500m around the 400m track starting at the 100m on

the first lap and completing a further three laps.

The tester tells the players when to start and starts their stopwatch at the same time.

Record the players time as they complete the 1500m run on the recording sheet

attached to these guidelines.

Equipment: 400m track, stopwatch, recording sheet.

Lower Body Power & Jump Testing

Vertical Jump / Bilateral Counter Movement Vertical Jump Test

Purpose: To assess the players lower body power and their maximum vertical jump

bilit i b th l


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Photo Cthe

athlete reaches as

high as possibleusing the inside

hand.

Photo Dthe

number on the

vertec finger at thetop of the athletes

reach is the

standing reach

height.

Photo Ethe

player jumps as

high as possibleattempting to

move as many

fingers away as

possible.

Photo Fthe

number on the last

finger moved bythe athlete is the

jump height.

Option BUsing Chalk or a Pen against the wall

Bilateral / Double leg Counter Movement Wall Jump

The player stands side on to a wall with their feet flat on the ground and reaches up as

high as possible, with the hand closest to the wall, while holding a piece of chalk/pen.

They make a mark on the wall at maximal standing reach height.

Th thl t th t d f th ll li htl d f i l


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Equipment: tape measure, recording sheet

Photo Hthe athlete starts

with their toes behind theline.

Photo I the athlete

swings the arms andbends the knees and hips

to jump.

Photo Jthe athlete lands

on both feet in acontrolled manner.

Strength Endurance Tests

Press Up Test

Purpose: To assess the players upper body pushing strength and endurance.

Protocols:

The player assumes the press up start position with their hands slightly wider than

h ld idth d di tl d th h ld i t i f t b hi d th h ld


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Horizontal Pull Up Test

Purpose: To assess the players upper body pulling strength and endurance.

Protocols:

Place a weight lifting bar in a squat or power rack or use a Smiths Machine. Ensure that

the bar is high enough so that when the players arms are fully extended their body is

just off the ground.

The player grips the bar slightly wider than shoulder width using an overhand grasp. Theirfeet are flat on the floor and their knees are bent at approximately right angles. The

player then lifts their hips so that their body is straight and their arms are fully extended

so they are hanging from the bar (Photo N).

They then pull their body toward the bar until their mid chest touches the bar (nipple

line aligned with bar) and lower themselves back down until their arms are fully

extended (Photo O).

They keep doing as many repetitions as possible until they can no longer pull themselves

up to touch the bar. . Record the number of repetitions completed.

Equipment:bar in a squat rack or Smiths machine, recording sheet.


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Photo Pthe player holds a position with body straight.

Wall Pass Test

Purpose: To assess the players ability to perform technicallyproficient passes,

repetitively and under fatigue

Protocols:

The player stands 3 meters from a wall and performs continuous chest passes for 1

minute.

Player makes a cross using chalk on wall at the top line of their shoulder height. Player positions feet shoulder width apart and must be side by side (not straddled front

& back) on 3 meter mark. (Ideal for player to have knees softened/slightly bent and

core braced during passing).

Player performs chest passes continuously aiming at mark for 1 min.

The number of passes completed (that are on target to the mark) in the minute is the

athlete score. Passes not on target should not be counted/included in score.

Pl t f 30 d th t d f ti i t f ll


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Fitness Testing Standards

The following standards should be used as a guide only. They should be used as a desired

level of achievement or target to reach or achieve, especially if only just beginning to train

for netball. If you reach the recommended target then you should continue to improve

your performances and physical capacities and not be content to just reach the stated

standards.

If you are strong in one area of your physical profile and weak in another then you shouldspend more time on the areas that you are weak in to ensure that you eventually become

a well rounded athlete who has limited weaknesses. For example if you do well in the Yo Yo

test but can only do a few press ups and pull ups then you should spend more time

improving your muscular strength and endurance (as opposed to neglecting this area) and

spending more time getting aerobically fit.

Some tests will have a positional target i.e. GK & GS while others will have a playing age

and/or level e.g. secondary school player and some will have both. You need todetermine your playing level and also your preferred position and use this information to

determine the desired level / standard of achievement for each test you are trying to

achieve.

Speed, Acceleration & Quickness Minimum Standards

0 40 (2 20 )


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Aerobic Fitness Minimum Standards

Yo-yo Test 1500mGK/GS GA/GD/WD WA//C GK/GS GA/GD/WD WA//C

NZTD / Secondary

School / U17 / U19

15.1 16.1 17.1


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Team/Squad:

Date & Time:

Testing

environment &

tester

Speed, Acceleration & Quickness

Name 5m 10m 5-0-5m 40m 5m 10m 5-0-5 40m


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Team/Squad:

Date & Time:

Testingenvironment &

tester

Octorepeater Sprints

1 2 3 4 5 6 7 8

Sprint start time 0 secs 25 secs 50 secs 1:15 mins 1:40 mins 2:05 mins 2:30 mins 2:55 mins

Name 20/20 4x10 20/20 4x10 20/20 4x10 20/20 4x10


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Team/Squad:

Date & Time:


tester

Aerobic

Yo Yo Test 1500 m

Name


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Team/Squad:

Date & Time:


tester

Muscular Strength & Endurance, Lower Body PowerDouble leg

Vertical

Jump

Single Leg

Vertical

Jump

Horizontal

Jump Press Ups

Horizontal

Pull Up

Prone

Bridge Wall Passing

Name


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Team/Squad:

Date & Time:

Testing

environment &

tester

Speed, Acceleration & Quickness

Name 5m 10m 5-0-5m 40m 4x10m 4x10m (2x20)x4 (4x10)x4

Documents

NNZ Fitness Testing Guidelines Protocols 2014 Final