Measure and track your players’ physical progress by putting them through physical training tests at the start, mid and end of the season and also continue measuring during off-season too.
There are a number of physical tests that can be carried out on players to measure their physical fitness and performance for Volleyball. We’ve written up eight of these tests for you to consider, both as a player and a coach. They are:
- Vertical reach
- Vertical jump
- Block reach
- Block jump
- Approach jump
- Triple hop
- Nine-metre shuttle
- Prone 36-metre sprint
These physical tests allow coaches to see what individual volleyball training needs each player will require as part of their training plan. This tests will also provide a measurement how their players progress over time (both in season and out).
Players should take these volleyball physical tests seriously and regard them as an individual assessment while using their teammates as encouragement to spur on improvements in a friendly competitive environment.
The tests focus on different aspects of Volleyball; height, speed, strength, reaction time, to name but a few as well as overall physical fitness. Before carrying out the tests, make sure that the environment is safe.
Running the tests
All eight tests should be done as a single session. Up to two or three trials are allowed for each test. Short resting periods (a couple of minutes) may be allowed between each test but not between trials during the same test.
The tests require a measuring tape against the wall, a measuring tape for the floor and a stop-watch.
Test 1: Vertical reach
Requires: A measuring tape against the wall
Stand perpendicular to the wall with your dominant arm closer to the wall. Extend your dominant arm as high as possible with the palm against the wall.
Make a record.
Both of your feet must be firmly on the ground.
Test 2: Vertical jump
Requires: A measuring tape against the wall
Position yourself at a comfortable distance from the wall so you do not restrict your jump. From the standing position crouch down and jump as high as possible off both feet, swing your arms to help the jump. Reach up and at the peak of your jump, touch the wall with your closest hand (normally your dominant arm).
Make a record where the touch was made (if misjudged, this may not be at the jump peak).
The jump must be made from a standing start, no feet movement prior to the jump is allowed.
Test 3: Block reach
Face the wall with your toes touching the wall. Reach as high as possible with both hands on the wall.
Make a record at the point where both hands are at equal height.
Test 4: Block jump
Position yourself at a comfortable distance from the wall so you do not restrict your jump. From the standing position crouch down and jump as high as possible off both feet, swing your arms to help the jump. Reach up and at the peak of your jump, touch the wall with BOTH hands.\r\nMake a record where the double touch was made (if misjudged, this may not be at the jump peak).\r\nThe jump must be made from a standing start, no feet movement prior to the jump is allowed.
Test 5: Approach jump
Disqualify the jumper if a one-foot take-off was used.
Test 6: Triple hop
Stand behind the line. Take 3 consecutive and continuous two-foot hops. No pauses or stopping between hops allowed. Hold your landing position until the distance has been measured.
Disqualify the hopper if a one-foot take-off was used or if hopper falls backwards.
Record the total distance hopped.
Test 7: Nine-metre shuttle
Start with both feet behind the sideline. Sprint to the opposite sideline which must be touched with one foot and hand. Run back and repeat. This course is crossed 6 times as quickly as possible. Run through the final line.
Record the time taken.
Do this test in groups of three to five.
Test 8: Prone 36-metre sprint
Lie on the floor with your nose on the baseline. On ‘Ready, go!’, get up and sprint to the opposite baseline, touch the baseline with your foot and arm, and run back.
Record the time taken.
Do this test in groups of three to five and make sure the net isn’t up!
And then?
Write up the results and publish them for all the players in ranking order. Make sure that each player knows what their individual targets are and how they are going to achieve it with their coach’s support and their personal training plan.