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Evolution NH Utd Soccer Club

Evolution NH Utd Soccer Club

Fitness Testing

Here are some great fitness activities for our players to work on ,,,,

40 yard dash

The 40 yard dash is the simplest activity; an athlete runs 40 yards down a track, and his/her time is recorded by a trainer or other method.

Kneeling power ball toss

In the Kneeling Power Ball Toss, an athlete must kneel with both knees on a flat surface while raising a 2 or 3 kilogram medicine / power ball over their head. They must proceed to thrust outward, landing in a push-up position. 

Agility shuttle

The Agility Shuttle is a shuttle run in which an athlete must run 5 yards, touch an object or mark, proceed to run 10 yards in the opposite direction and touch a second object or mark. Finally, they must switch direction and run another 5 yards to the starting point.

Yo-Yo intermittent recovery test (beep test)

The Yo-Yo Intermittent Recovery Test is a test measuring an athlete's aerobic power and execution upon the changing of direction. A recording is played, giving instruction, and the athlete(s) must proceed to run 20 meters at the sound of a beep. At the sound of the second beep the athlete must run back to the starting line, after which the third beep sounds a 10-second recovery period the athlete jogs or walks in a 5 meter zone before resuming position back to the starting line, for the next beep. The time in between each beep (bar the constant 10second recovery) decreases gradually. If the athlete does not reach the start line in time, a warning is given, and the test is completed when two warnings are given.

Vertical jump

During the Vertical Jump, an athlete must stand on a pad with some sort of compatible height measurer attached. The athlete goes into a balanced crouch with their arms behind them to help propel them, then they swiftly jump out into the air, out of their crouch, and the pad measures their height in inches based on the amount of time in the air, between the two points of contact.


nh united
5515 tennessee ave, #202
clarendon hills, Illinois 60514

Phone: 708-708-4024
Email: [email protected]

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