These tests can be completed on a soccer
field, on a 400 meter track (Recommended), a 200 meter indoor track, a
treadmill (Inclination set up on 0).
Click on the test for a complete test
description card:
- 6
Minutes Test maximum distance run: This time the distance matters,
you want to run as much distance as possible in 5 minutes.
-
2000-meter Test: Report your time.
Suggested Tests
scheduling:
The way you schedule your tests can affect your scores.
Try to follow this schedule to:
- Maximize your chances to achieve a
top score
- Give me the certitude that you did
it right.
If for any reasons, you could not make it this way, please fell free
to add it in your personal comments at the end of your questionnaire.
Day 1: 6 minutes distance run
Day 2: 2000 meter run
Guidelines:
- Note that for the three running tests
listed above, the best tactic would be to start somehow slowly to be
able to accelerate progressively and finish strong. Do not make the
beginners mistake by starting too fast or you will pay the price… Like I
always tell my players, don’t be too greedy, be MODEST, it always pays
off this way
- At the end of each test, IMMEDIATELY
check your pulse on fifteen seconds, then allow yourself one minute to
recover, recheck it again.
*Remember to indicate in the facility
row what kind of facility you have been using: SOCCER FIELD
(recommended), indoor/outdoor track, treadmill.
Testing Protocol
Warm up:
Make sure you are well warmed up before each test. Warming up is a way
for your body to gradually adjust to exercise (tests), preparing it for
harder work to come and actually making that work easier.
Warming up has a lot of effects on your
body. The non-exhaustive list will include increases in heart rate,
blood flow, deep muscle temperature, respiration rate, viscosity of
joint fluids and perspiration, muscles and joints flexibility, speed of
nerves impulse, enzymatic reactions.
To summarize, a good warm up is the insurance for a better and safer
performance.
My suggestion would be to jog for at
least 6 minutes, followed by a short static (Hold the stretch for 30’’)
stretch. Then have a light abdominal and low back muscle work out
followed by a ballistic stretch (Stretching with speed). These exercises
would come with your program as part of the detailed (pre and post work
out) illustrated stretching program. Finish with 5 striders (good form
strides running at 75 % of your maximum speed for 40 yards).
Make sure that your heart rate is back
to somewhere around his resting level before starting testing.
Checking your Pulse:
Taking a pulse is most reliable when you palpate the carotid artery
(located in the side of your neck) with your fingertips, and count the
beats for at least 15 seconds. Multiply by 4 to get your heart rate /
minute. (a)
The use of a heart rate monitor is
strongly recommended to optimize your training. It can also widen the
variety of workouts to make your training more fun and… challenging.
The
University of Virginia Men’s Soccer Team uses POLAR!
Some of the following tips will help you
to maximize your scores tests, but they will also certainly help you for
you sport life in general.
Mental imagery:
It is the highest level of concentration. Scientists describe it as the
cognitive psychological skill. By controlling the image of running from
one post to another, you place yourself in ideal mental conditions for the
test to come. Famous examples are skiers or bobsled pilots trying to
visualize the slalom gates, or track curves. Mental imagery is a part of a
general psychological preparation
Psychological preparation:
Even if you are the most gifted and skillful athlete, to achieve physical
fitness, you have to WANT it. Every athlete knows that in order to
provide the every day will to train and become better, you need, if
possible, to establish yourself in the right moral, social, professional
and familial environment. You also have to put yourself on the right diet
and hygiene of life.
Nutrition:
Your last meal is taken at least 3 hours prior to testing. Muscles
need (a lot) of blood to function properly. Make sure most of your blood
is available for muscle activity, and not for food digestion. Fluid
shifts, especially variation of plasma and blood volume, with changes in
density of white/red cells, due to an active digestion process would
decrease your performances. Another common consequence of ingesting
food or fluids shortly before a running effort can be the “famous” stitch
in the side, that would not only hurt you, but also your scores!
Weather:
For outdoor testing, I would try in general to stay away from humidity and
real warm weather as much as possible. All physical actions depend
on internal chemical reaction in muscles and nerves. Although the body has
a mechanism to regulate heat (The most common one is called SWEAT !), some
of these reactions are so sensitive to changes in temperature and
humidity, that it will still affect your performance.
Studies have indicated the ideal conditions for running are temperatures
of about 45-55 Fahrenheit with a humidity rate around 20%. I don’t
know where you live, but these suggestions should help you to increase
your chances for success!
Biological
Clock:
The biological clock is a phenomenon described as a cyclic
pattern of physiological changes or changes in activity in humans and
animals, most often synchronized with daily, monthly, or annual cyclical
changes in the environment. Such rhythms vary according to the time of
day. In other words, if you have been practicing at 5pm for the last
5 years, try to run the test at this time. Hormonal and enzymatic
reactions that usually occur in your body at this time of the day will
help!
Questions or Comments? Send me an email!
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