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TEST 3: ENDURANCE The endurance test consists of five parts; do them in numerical order. Muscular endurance tests (tests 1 – 4 ) don’t require much space. You can do the test alone or with a helper. If you do it alone, you should download an app on your phone that gives you a signal to start [...]

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1. Push-up (choose a suitable level)

OPEN LINK FOR INSTRUCTION VIDEO “PUSH-UP” LEVEL 1: LIGHT HERE.
OPEN LINK FOR INSTRUCTION VIDEO “PUSH-UP” LEVEL 2: MEDIUM HERE.
OPEN LINK FOR INSTRUCTION VIDEO “PUSH UP” LEVEL 3: TOUGH HERE.

  •  Position yourself in starting position with arms extended shoulder width apart.
  • Your knees and/or toes and palms support you on the surface.
  •  During the push-ups, keep your head in a neutral position, as an extension of the spine.
  • On the video you can see the starting and lower positions.
  •  From starting position you lower your body in a controlled way into lower position, in which shoulders are horizontal.
  • The movement is done freely, so you don’t support your body on anything. Try and keep your body in the same position throughout the test
  • Start doing a maximum amount of reps, with no breaks, as soon as you hear the beep.
    • You will receive the starting signal from your helper or the app you’ve downloaded.
  • A repetition is complete when you return from lower position to starting position.
  • The result equals a maximum amount of push-ups without breaks in 60 s.

2. Squat test

 

  • Stand in starting position with legs narrowly apart and arms by your sides.
  • You can turn your feet slightly outward.
  • Shoulder, hip, knee and ankle are in line vertically.
  • On the video you can see the starting and lower positions as well as the vertical line from the side.
  • Start squatting from starting position towards lower position with your fingers touching the ground on the outside of your feet. (If for some reason your fingertips can’t touch the ground, take them as near as possible. If your body structure or joint mobility so requires, you can also place a platform of a couple of cm under your heels.)
  • Start doing a maximum amount of reps, with no breaks, as soon as you hear the beep.
    • You will receive the starting signal from your helper or the app you’ve downloaded.
  • A repetition is complete when you return from lower position to starting position.
  • The result equals a maximum amount of squats without breaks in 60 s.

3. Sit-up

  • Lie on your back in starting position on a flat surface with your legs at a 90 degree angle.
  •  Position your ankles under something or ask a helper to hold them.
  • Place your hands behind your neck.
  •  On the video you can see the starting and lower positions.
    • Lift your upper body so that only the bottom corner of your shoulder blade touches the ground. This is the lower position of this movement.
    • Rise so high that your elbows touch your knees or are at their level. This is the upper position.
  • Start doing a maximum amount of reps, with no breaks, as soon as you hear the beep.
    • You will receive the starting signal from your helper or the app you’ve downloaded.
  • A repetition is complete when you return from upper position to starting position.
  • The result equals a maximum amount of sit-ups without breaks in 60 s.

4. Back extension

  • Lie on your stomach in starting position and place your hands behind your head throughout the test.
  • Keep your neck in a neutral position, as an extension of the spine throughout the test.
  • Lift your upper body into upper position or as close to it as possible.
  •  Move your body into lower position, in which your chest touches the ground.
  • On the video you can see the upper and lower positions.
  • Start doing a maximum amount of reps, with no breaks, as soon as you hear the beep.
    • You will receive the starting signal from your helper or the app you’ve downloaded.
  • The result equals a maximum amount of back extensions without breaks in 60 s.

5. Line drill

Do the line drill on a flat surface. Measure a 20 m straight line. Place 5 cones every 5m (from outer side of cone to outer side) on the line. Mark the starting/finishing line on the outer side of the first cone.

  • Film the drill from the side so that the starting/finishing line is clearly visible.
  • Place the toes of one foot on the starting line so that the foot stays behind the line. Place the other foot behind this one. Place your feet in a natural narrow width apart. Crouch forward slightly.
  • Start running when you feel totally ready both mentally and physically:
    • Run from the first cone to the second and touch the ground beside it. Return to the first cone and touch the ground beside it.
    • Then run to the third cone and touch the ground beside it. Return to the first cone and touch the ground beside it.
    • Repeat sequence with fourth cone.
    • Lastly, run to the fifth cone and touch the ground beside it. Then run straight to the first cone and past it (don’t touch the ground).
  • Taking time from video: time starts when either foot starts moving and stops when your foot/body crosses the finishing line.
  • Do the line drill once.
  • The result is the time it takes to do the drill. If you own a heart rate monitor, you can also take the time it takes for your heart rate to drop to 100 hr/min

Cool down and recovery stretches

Choose 5 warm up moves and do them lightly for approximately 5 minutes. Next, jog lightly for 1 minute and walk for another minute. Then move on to recovery stretches.

Click on stretch for instructional video. 

Hold the stretch for 5 to 20 seconds. The purpose of short recovery stretches is to return the muscles to their low tension-generating state.

BODY MAINTENANCE

Repeat the stretches not earlier than 2 hours after training. Now hold the stretches for 30 seconds, break for 10 seconds and repeat another 2 times ( 3 altogether).

Be proud of yourself! You have now done all the tests, of which this endurance test is the last one. Endurance is the basis for all training and, also, a precondition for speed development.

Please share your results and thoughts in the Speed Up Member Zone on Facebook and we can discuss them together!

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