As I have mentioned many times, today was our first official day of preseason workouts. We started bright and early (6:30 a.m) with strength and conditioning. For the most part we did agility tests (vertical, standing long jump, sprint test, etc) which aren’t terribly taxing. Then, just when we thought we were off the hook, the bomb was dropped: 10 minute fitness test.
While I don’t think I have seen anyone miss the test (not make it) in the 3 years (probably 6 times) I have done it, but that does not mean it’s not a tough test. It takes all of my focus to just get through it by the end. Check out this video of our first day. It has a little bit of everything we did today, including the fitness test.
Look like fun to you? Probably not, but it is a great way to check your fitness level.
Here’s what we did:
10-minute Fitness Test
**You need either a court or about a 30 yard stretch measured out (90 feet)
6 reps of each:
- down-back-down-back every :40 (4 lengths total)
- down-back-down every :30 (3 lengths total)
- down-back every :20 (2 lengths total)
- down every :10 (1 length total)
**You can run as fast or as slow as you want, as long as you finish each rep in the given time constraints. For example, if you can run down-back-down-back in :25, you can rest for the remaining 15 seconds OR you can use the full :40 and never stop running. It is really up to you. I like to find a happy medium between sprinting and jogging, a.k.a. pacing myself.
If you can’t make it on the first try, then you know you have work to do. It’s a great way to check your progress and your fitness. I’m not saying it will be easy, or a whole lot of fun, but it is a great check-up.