1

FITNESS TESTING PROTOCOL

U12, U14, U16, U18, Open

TABLE OF CONTENTS

Anthropometrical Testing ...................................................................................................................... 2

Medical Testing...................................................................................................................................... 2
Testing Process ...................................................................................................................................... 2
Flexibility ............................................................................................................................................... 3
Upper-Body Strength Muscular Endurance ............................................................................................. 4
Lower-Body Muscular Endurance/Explosive Power ................................................................................ 8
Agility and Speed ................................................................................................................................. 10
Lower Body Strength............................................................................................................................ 13
Aerobic/An-Aerobic Muscle Threshhold/Endurance .............................................................................. 15
Normative Data ................................................................................................................................... 18
Appendix 1 ............................................................................................................................................. 29

Appendix 2 ............................................................................................................................................. 31

Appendix 3/4.......................................................................................................................................... 32

July 2015
2015 FITNESS TESTING Alpine Skiing
 2

ANTHROPOMETRICAL TESTING
Tests of anthropometry include testing for height, weight and body composition.

(1)HEIGHT
Materials required: Measuring tape
Unit measured in: Centimeters to the nearest .5cm
Procedure:
• athlete stands against a wall without shoes
• heels, buttocks, shoulders and back of the head are all in contact with the wall
• bend measuring tape to 90 degrees; at a right angle with the wall and the highest point
of the head; not hair
• athlete should take in a deep breath and then step away from the wall while the height
is recorded

(2a) WEIGHT
Materials required: Scale
Unit measured in: Kilograms to the nearest decimal place (multiply by 2.2 for lbs)
Procedure:
• record the athlete’s body weight in kilograms
• athletes should be dressed in minimal clothing without shoes

** Height & weight should be recorded at approximately the same time for each testing
session, as both height and weight can vary throughout the day

MEDICAL ASSESSMENT-Open, U21, U18, U16 only

(2b) Blood Pressure/Resting HR

This test measures the Systolic and diastolic (mmHg)

Materials required: Electronic blood pressure monitor
Component tested: Blood pressure, Resting Heart Rate
# of attempts: Two; the best result shall be counted
Procedure:
• Athlete sits upright with arm on table (elbow at heart height) using the left arm,
assessed arm slightly bend resting on table!
• This test takes place before warm up. Subject must be rested and relaxed (15min or
longer)

2015 FITNESS TESTING Alpine Skiing

 3

(3) Body Composition

This test measures the Systolic and diastolic (mmHg)

Materials required: Harpenden (or similar) Skinfold Calipers, Steel Tape Measure Unit
measured in:mm
Component tested: A sum o measurement of 7 skinfolds sites is used to determine body
composition. The sites used are schown below (without Iliac Crest)
Click on the image will take you to description. With thanks to Topend sports Website

Triceps Biceps Subscapular Thigh

Iliac Crest Supraspinale Abdominal Calf

TESTING PROCESS
WARM Up
Fitness testing will begin with a twenty (20) minute warm up period consisting of ten (10)
minutes aerobic warm up, five (5) minutes active warm up and five (5) minutes active stretching.

WARM DOWN
Fitness Testing should wind up with a progressive twenty (20) minute warm down consisting of:
o 10 minutes light jog or spin (+ / -; situational)
o Coach supervised flexibility session

FLEXIBILITY
(4) SIT & REACH
This test is to assess flexibility for hamstrings, gluteus and lower back.

Materials required: Sit and reach board or tape measure

2015 FITNESS TESTING Alpine Skiing

 4

Component tested: Hamstring flexibility

# of attempts: Two
Unit measured in: Centimeters to the nearest decimal (toes =35cm)
Sit and reach board: It is crucial that the vertical plane against which the subject's feet will be
placed is exactly at the zero mark or 23 cm mark.
Procedure:
• Athlete sits with their feet up against the sit and reach box (any box will do)
• Reach forward with both hands while keeping their knees completely locked.
• Athlete then holds this position for the two (2) seconds
• Measure to the nearest decimal and record the best of two (2) results

UPPER-BODY STRENGTH & MUSCULAR ENDURANCE

(5) UPPER ABDOMINAL TEST 7 stage: Seven (7) Stage Abs for U16 and older–
U12,U14 (5) stage
This test measures the relative strength of the upper abdominal (core) muscles. Core
Strength is measured by a single maximal contraction; critical for stability & balance.

Materials required: One (1) 5lbs (2.4kg and 10lbs (4.8kg) weight
Component tested: Relative core strength
# of attempts: Two; the best result shall be counted
Procedure:
• The athlete lies flat on their back, hands at side, knees bend at 90degrees, the feet
remaining on the floor at all times and completed with CONTROL-no jerking
movements.
• The levels and a descriptor are listed below.
2015 FITNESS TESTING Alpine Skiing
 5

Stage1 with arms extended, the athlete curls up so that the wrists reach the
knees
Stage2 with arms extended, the athlete curls up so that the elbows reach the
knees
Stage3 with the arms held together at 90degrees at the elbow across
abdominals, the athletes curls up so that the chest touches the thighs.
Elbows must remain against the body
Stage4 with the arms held across chest, hands holding the back of the
opposite shoulders and elbows on the chest, the athlete curls up so
that the forearms touch the thighs. Elbows must remain against the
body
Stage5 with the elbows held behind head and hands reaching as far down the
back as possible, the athlete curls up so that the chest touches the
thighs. Elbows must remain behind the head
Stage6 as per level 5, with a 2.4 kg weight held behind head, chest touching
the thighs
Stage7 as per level 5, with a 4.8 kg weight held behind head, chest touching
U16 and the thighs
older

(6) Maximum Push Up in 60 sec all age groups

This test is designed to measure relative muscle strength and endurance of the chest and arm
muscles. Ensure that the athlete focuses on good breathing and a steady rhythm.

Materials required: One (1) roll of duct tape or ten (10) mini cones
Component tested: Relative strength & endurance of the upper body (chest, posterior
shoulder, triceps, core stabilizers,
# of attemps: One (1)
Duration: 60 sec
Procedure:
• The athlete lies on prone on the ground with their hands off the ground, ready to
complete a pushup
• On the signal to start, the athlete puts their hands on the ground and presses to lift their
chest, hips, thighs off the ground simultaneously to a full extension of the arms position.

2015 FITNESS TESTING Alpine Skiing

 6

The body must maintain this “rigidity” throughout the test

• The athlete then lowers their body down until the whole body is again in contact with
the ground and the hands are off the ground (back to the start position)
• This counts as 1 repetition.
• The athlete continues the method for 60sec
• Only correctly completed full pushups are counted in the total
* There cannot be pausing or rest periods with this one; effort must be continuous

(7a)1 RM Max Bench press-Open,U21,U18,U16

This test should be performed as a sub-max test to ensure safety. The 1 RM option is only
suitable for very experienced athletes.
The test is designed to measure maximum muscle strength of chest and arm muscle.
Ensure spotter is ready to support and weights are secure-head and lower back well supported.

Submax bench press- determine 1RM

Materials required: Bench and barbell
Component tested: Upper body (chest, front shoulders, arms-triceps)
Measured in: Repetition max – repetition to failure – no more reps possible
# of attempts: Determine between 3 and 10 Reps max. After warm up athlete should
have an idea what weight to choose to achieve 3-10 Reps max. Record
weight and no of reps.
Duration: Not applicable
Procedure:
• Athlete face up on bench – head and lower back well supported.
• Spotting person necessary to spot with last repetition
• Index finger positioned on the marker of the Olympic bar (Olympic bar is 20kg)
• As completed repetition counts a full range extension from just above chest (nipple line)
to near full extension
• Speed is 2-3 sec concentric and 2-3 sec eccentric- controlled speed of movement
• Failure means if athlete is not able to complete extension on his/her own

2015 FITNESS TESTING Alpine Skiing

 7

(7b)3 RM Max Bench press –For National team members only

The test is designed to measure maximum muscle strength of chest and arm muscle.
Ensure spotter is ready to support and weights are secure-head and lower back well supported.

3RM bench press- determine 1RM- National team 18 and older

Materials required: Bench and barbell
Component tested: Upper body (chest, front shoulders, arms-triceps)
Measured in: 3 Repetition max (3RM) – repetition to failure – no more reps possible
# of attempts: After warm up athlete should have an idea what weight to choose to
achieve 3 Reps max. Record weight and no of reps.
Duration: Not applicable
Procedure:
• Athlete face up on bench – head and lower back well supported.
• Spotting person necessary to spot with last repetition
• Index finger positioned on the marker of the Olympic bar (Olympic bar is 20kg)
• As completed repetition counts a full range extension from just above chest (nipple line)
to near full extension
• Speed is 2-3 sec concentric and 2-3 sec eccentric- controlled speed of movement
• Failure means if athlete is not able to complete extension on his/her own
• Start with a warm-up and a light weight you can easily handle for 10-15reps.
• Rest two minutes.
• Increase the weight by 10-20 percent and do a second warm-up set of 5-8 reps.
• Trial and error establishing your score within 5 lifts. After each attempt, increase or
decrease the load by 2.5 to 5 kilograms depending on the outcome of the attempt.
Remember to take three to four minutes rest between attempts.
• Repeat this process until only 3 repetitions can be performed with proper technique.
Always rest three to four minutes between attempts.
(8) Max Chin-Ups-Palms facing away (pronated grip)

Build Muscle. Chin-ups force you to lift your own bodyweight. This stresses your body,
building the muscles of your arms & back. Upper back strength is needed to support spine
and core muscles. This protection is very important for an alpine/SX athlete.

Grapping Strength. Chin-ups help any sport which involves gripping, grappling & pulling-
better starting ability- pole handling/planting

Materials required: Chin-up bar

Component tested: Upper body strength (upper back, shoulder, arms-biceps, hand grip
Measured in: Repetition
# of attempts: As many as able to failure-
Duration: Not applicable
Procedure
• athlete starts grapping the bar –palms facing away – elbows fully extended,
• RECORD as one repetition when athlete passes the bar with chin.
• The athlete then performs as many repetitions as able to failure.

2015 FITNESS TESTING Alpine Skiing

 8

• Elbows need to be fully extended.

LOWER BODY STRENGTH – EXPLOSIVE POWER -

STABILITY

(9) VERTICAL JUMP – double legged

The purpose of this test is to measure the explosive force (power) in the lower limb. This is the
amount of power (strength & speed) an athlete can generate.

Materials required: Tape measure, masking tape or chalk (sharpie)

Component tested: Lower body power and explosiveness
Measured in: Centimeters
# of attempts: Two (2) per side; best score on each side to be used
Duration: Not applicable
Procedure:
• athlete starts facing sideways to the wall (with right shoulder, or left shoulder against
the wall)
• Standing erect with feet flat on the floor, they reach as high as possible on the wall and
in line with the body and inhale.
• RECORD THE ARM HEIGHT (total reach, baseline) in centimeters
• The athlete then performs a jump by sinking down to approximately ninety (90) degree
knee angle and then jump as high as possible while ‘marking’ the height of their jump
with the supplied tape, chalk or sharpie.
• Record the total height of the jump only. The ‘total reach’ measurement will be
subtracted from the ‘total jump’ measurement to give us the ‘vertical leap’
• Two (2) jumps recorded per side. The best jump on each side shall be recorded.

(10) VERTICAL JUMP – single legged

The purpose of this test is to measure the explosive force (power) in the lower limb. This is the
amount of power (strength & speed) that an athlete can generate with one leg.
Materials required: Tape measure, masking tape or chalk (sharpie)
Component tested: Lower body power and explosiveness
Measured in: Centimeters
# of attempts: Two (2) per side; best score on each side to be used
Duration: Not applicable
Procedure:
• athlete starts facing sideways to the wall (with right shoulder, or left shoulder against
the wall)
• Standing erect with feet flat on the floor, they reach as high as possible on the wall and
in line with the body and inhale.
• RECORD THE ARM HEIGHT (total reach, baseline) in centimeters
• The athlete then performs a jump by sinking down to approximately ninety (90) degree
knee angle and then jump as high as possible with one leg while ‘marking’ the height of
their jump with the supplied tape, chalk or sharpie. (color fingertips with chalk)

2015 FITNESS TESTING Alpine Skiing

 9

• Record the total height of the jump only. The ‘total reach’ measurement will be
subtracted from the ‘total jump’ measurement to give us the ‘vertical leap’
• Two (2) jumps recorded per side. The best jump on each side shall be recorded.

(11) STANDING LONG JUMP (Single Jump) double legged, single legged
Purpose: to measure the explosive power of the legs

This test is conducted by measuring out a distance of approximately 3 meters (this should be
sufficient distance for most athletes). Mark a 2m line (masking tape) for easy measure.

Materials required: Tape measure, meter stick and masking tape

Component tested: Lower body power and stability
Measured in: Meters and centimeters
# of attempts: Two (2)
Procedure:
• The athlete starts with the toes of both shoes behind the line
• The athlete performs one (1) single jump for length with maximal effort.
• The athlete must land solidly with good stability. Final measurement is taken to the toe
of the hindmost foot (ideally the feet should be at the same length).
• The best of 3 trials should be recorded

(12) PENTA JUMP (5 Consecutive Jumps)

The Penta Jump measures lower body power and stability. The purpose of this test is to
measure coordination and explosive power through a series of 5 consecutive jumps.

This is a useful tool to observe how an athlete absorbs and uses energy. Athletes with more
control and stability (knee, ankle) will perform better.

This test is conducted by measuring out a distance of 20 meters

Materials required: Tape measure, meter stick and duct or masking tape
Component tested: Lower body power and stability
Measured in: Meters and centimeters
# of attempts: Two (2) per both legs, right leg and left leg. Record the best for each.
Procedure:
• Two legged jumps. Athletes start with both toes behind the line (against a box or wall).
• The athlete performs five (5) consecutive jumps in a continuous motion (rhythm).

2015 FITNESS TESTING Alpine Skiing

 10

• The athlete must land solidly with good stability. Final measurement is taken to the toe
of the hindmost foot (ideally the feet should be at the same length). If the athlete loses
balance forward or backwards, the test result will not count and should be repeated.
• The better of two (2) attempts will be scored
• Repeat as above for right and left legs.

Common dysfunctions during the penta jump include:

1. Inward movement of a knee or both knees (dynamic valgus) –poor VMO support
2. Thoracic collapse=poor core stability and control
3. Toeing out (external rotation) poor gluteus strength.
4. Loss of neutral spine position = poor upper body strength
At this particular test it is important to observe technique and confidence in jumping
Typically penta jump scores between legs that differ by 50 cm indicate significant strength,
power and coordination differences between sides. As a result there is a greater risk of injury.

AGILITY & SPEED

(13a) ILLINOIS AGILITY RUN
The objective of the Illinois Agility Run is to monitor the development of the athlete’s agility and
directional quickness. The course is 10m in length and 5m in width
Materials required: Eight (8) pylons, stop watch and sufficient width (5 track lanes)
Component tested: Agility, directional quickness and coordination
Measured in: Seconds
# of attempts: Two (2); one attempt in each direction; left & right
Procedure:
• The athlete lies face down on the floor at the start point
• On the starter’s command (Ready, Set, GO!) the athlete jumps to their feet and
negotiates the course around the cones to the finish – IMPORTANT –Athlete is always
running forward
• Conduct two trials one starting from left to right (start –finish) and the other right to left
(finish – start) Note: use cones as turning point
• one (1) restart is given if necessary: use your discretion and give the athlete the benefit
of the doubt

2015 FITNESS TESTING Alpine Skiing

 11

(13b) Hexagonal Obstacle

The objective of Hexagonal Obstacle jump is to monitor the development of the athlete’s agility
and directional quickness. The Hexagon is 65cm each length and has different heights as seen in
figure 1 below
Materials required: Hexagon build with pipes (appendix 3)
Component tested: Agility, directional quickness and coordination
Measured in: Seconds – The sum of the fastest clockwise and counterclockwise times
is recorded as a score.
# of attempts: Max three(3) min two (2); in each direction; left & right
Procedure:
• The goal is to jump through the obstacle as quickly as possible. Start position is inside
the barrier beside the 20 cm rear which is between 32 and 35 cm hedges (see diagram).

Start command is " READY ... GO ! " The athlete and Timing starts at " GO ! " . At the start signal,
the athlete’s first jump is over 32cm hedge or 35cm hedge (depending on direction) finishing
with the last jump over 20cm hedge (between 32 and 35cm hedge). Athlete jumps back and
forth over each hurdle as fast as possible, using two footed jumps and facing the direction of
travel.

2015 FITNESS TESTING Alpine Skiing

 12

Each athlete performs at least two trials in each of the clockwise and counterclockwise
directions. An attempt consists of 3 labs and the clock is stopped when the athlete lands with
both feet back in the middle of the obstacle after the last jump 20 cm hedge.

If an obstacle is knocked over during a trial, the trial is repeated. Each athlete is given maximum
three attempts, with a two to three minute rest between trials, to achieve their fastest time in
each directions. The sum of the fastest clockwise and counterclockwise times is recorded as the
score.

(14) 40m SPRINT

This test is designed to measure pure linear speed and explosiveness. Running is a fundamental
building block for any athlete.

Materials required: Stop watch, 60m track & pylons, cones

# of attempts: Two (2); best time to be used
Measured in: Seconds
Duration: Not applicable
Procedure:
• have the athlete start from a stationary and ready position at the starting line with one
or two hands on the line
• On the ‘Ready, Set, GO!’ command, the athlete sprints the 40m distance as fast possible.
The athlete should decelerate over the remaining 20m
• The timer should start the watch on the first movements of the athlete’s hand and stop
the watch as the athletes crosses the 40m line
• The athlete will have two (2) chances with a three (3) minute rest in between attempts.
Measure to the nearest .1’s taking the best attempt as the score.

2015 FITNESS TESTING Alpine Skiing

 13

LOWER BODY STRENGTH

(15a) Single Leg Squat (all age groups)
Squat down at full range. Keep back straight as possible and supporting knee pointed
same direction as foot supporting. Raise body back up to original position until knee and
hip of supporting leg is straight. Return and repeat. Continue with opposite leg

Materials required: High box/bench (ensure bench is well secured and stable -60-80cm

Component tested: Entire leg strength including gluteus, ankle and knee stability, ROM
# of attempts: As many as able
Measured in: # of full range single leg squats
Duration: Not applicable
Procedure:
- Supporting knee should point same direction as foot throughout movement. Hip
knee and big toe in alignment. Speed of movement is controlled speed,
- 1 minute rest between legs
- Failure is considered if speed of movement can't be controlled, if full range is not achieved,
if balance can't be maintained, if knee buckles inward, if ankle stability can’t be
maintained.

(15b) 3RM Squat test- for Open, U21, U18 athletes only

Equipment required: Barbells, Spotter is necessary

Disadvantages: It is only for advanced athletes who have good technique.

Component tested: Entire leg strength including gluteus, ankle, Core and knee stability,
ROM
# of attempts: 3-5 until 3RM determined
Measured in: # of repetition and weight lifted
Duration: Not applicable
Procedure:

1. The participant should place their feet shoulder width apart with weight equally
spread on both feet and barbell placed on shoulder (padding) below neck.
2. Each squat requires the thigh to go to parallel to floor or below, while the subject
maintains a neutral lumbar spine.
3. Do not bounce at the bottom of the movement or stop during the assessment.
4. If a squat is considered incomplete, then this is instructed to the subject and that
squat is not counted.

• Start with a warm-up and a light weight you can easily handle for 10-15reps.
• Rest two minutes.
• Increase the weight by 10-20 percent and perform a second warm-up set of 6-8 reps.

2015 FITNESS TESTING Alpine Skiing

 14

• Trial and error establishing your score within 4 lifts. After each attempt, increase or
decrease the load by 2.5 to 5 kilograms depending on the outcome of the attempt.
Remember to take three to four minutes rest between attempts.
• Repeat this process until only 3 repetitions can be performed with proper technique.
Always rest three to four minutes between attempts.
Conversion: 1RM-3 and 5 RM – click on link below
[Link]

(15c) 1RM Squat test- for open and U21, U18 athletes only
Due to safety issues this test will be performed as a sub-max test and then
converted into 1RM
The aim is to complete between 4 and 10 repetitions max.

Equipment required: Barbells, Spotter is necessary

Disadvantages: It is only for advanced athletes who have good technique.

Component tested: Entire leg strength including gluteus, ankle, Core and knee stability,
ROM
# of attempts: 3-5 until 1RM determined/or 4-10 Reps max for sub max testing
Measured in: # of repetition and weight lifted
Duration: Not applicable
Procedure:

1. The participant should place their feet shoulder width apart with weight equally
spread on both feet and barbell placed on shoulder (padding) below neck.
2. Each squat requires the thigh to go to parallel to floor or below, while the subject
maintains a neutral lumbar spine.
3. Do not bounce at the bottom of the movement or stop during the assessment.
4. If a squat is considered incomplete, then this is instructed to the subject and that
squat is not counted.

2015 FITNESS TESTING Alpine Skiing

 15

• Start with a warm-up and a light weight you can easily handle for 10-15reps.
• Rest two minutes.
• Increase the weight by 10-20 percent and perform a second warm-up set of 6-8 reps.
• Trial and error establishing your score within 4 lifts. After each attempt, increase or
decrease the load by 2.5 to 5 kilograms depending on the outcome of the attempt.
Remember to take three to four minutes rest between attempts.
• Repeat this process until only 1 repetitions (or in sub max 4-10 reps)can be performed
with proper technique. Always rest three to four minutes between attempts.
Conversion: 1RM-3 and 5 RM – click on link below
[Link]

AEROBIC / AN-AEROBIC THRESHOLD & ENDURANCE

(16) BOX TEST
- 60 seconds for U12, U14 athletes
- 90 seconds for U16, U18, U21/Open athletes
Materials required: Stopwatch and box
20cm for U12; 2 pieces
30cm for U14; 3 pieces
40cm U16,U18,U21/Open; 4-5 pieces
Component tested: Anaerobic lactic endurance, agility and quickness
# of attempts: One (1)
Measured in: # of touches on the box with both feet
Duration: Sixty (60) for U12/U14; ninety (90) seconds for U16 and older
Procedure:
• the athlete will start behind the box on whichever side they are most comfortable
starting on; i.e.: left shoulder beside the box
• On the command (Ready, Set, GO!) the athlete jumps laterally onto the box and then
down off the other side. This is done continuously for sixty (60) seconds (U14,U12):
ninety (90) seconds for U16 and older.
• The recorder shall count one (1) for each time the athlete’s feet touch the box. It is
imperative that both feet touch the box together, or at the same time.
• The timer starts the watch on the ‘GO!’ command. The timer will call out the time
lapsed for every fifteen (15) seconds during the test. As the timer calls out thirty
seconds, the counter shall shout out the total # of touches for the first thirty (30)
seconds while recording the total number of touches for the first thirty (30) in the ‘Box
30’ column and the final # of touches in the ‘Box 60’ column. One extra step for juniors.
• The athlete then has exactly three (3) minutes to recover prior to heading to the
‘Balance Test’.
Both feet must work in unison; only those touches where the feet take off and land at the same
will be counted. We should attempt to have spotters for this test in the event that an athlete
falls (which isn’t uncommon). Two spotters should be covering the athlete on each side for the
duration of the test. One perso

2015 FITNESS TESTING Alpine Skiing

 16

(17) BALANCE TEST

- to be exactly three (3) minutes right after the ‘Box Test’
This test is to be performed exactly three (3) minutes after completing the box test.
Balance is tested under fatigued conditions, where it is most critical.
Materials required: Balance board and stopwatch
Component tested: Balance, recovery balance
# of attempts: One (1)
Measured in: # of touches
Duration: One (1) minute
Procedure:
• The athlete will gain balance by holding onto one of the coaches / other athletes, the
athletes have five (5) seconds to gain his / her balance before the test begins.
• The goal of the test is to have the board touch the floor as few times as possible in one
(1) minute.
• The recorder shall record the # of touches in one (1) minute

(18) 20M SHUTTLE RUN (Beep Test)

The ‘beep test’ is designed to measure VO2 max (estimate) without the use and cost of lab
equipment. The ‘beep test’ will measure the athlete’s ability to take in and utilize oxygen. Each
stage of the test is assigned a number which is correlated to a predictive estimate of VO2 max; it
is important that the athletes push themselves to the absolute limit. The VO2 max is a
predictive measure of an athlete’s aerobic capacity and power (endurance).

Materials required: Pylons, CD player, Leger Boucher CD

Component tested: Aerobic endurance; predictive VO2 max
# of attempts: One (1)
Measured in: Stage and level achieved
Procedure:
• pylons or masking tape is set in two (2) parallel line exactly 20m apart
• play the explanation portion of the disc (track #2) for the athletes
• play the test portion of the disc (track #3) after the athlete’s line up on the line
• If the athlete loses pace with the disc, they are issued a warning to maintain the pace. If
an athlete falls short of the line twice in a row, the test is terminated for that athlete.

2015 FITNESS TESTING Alpine Skiing

 17

• The last stage completed shall be recorded for the athlete. The athlete should attempt
to reach the highest possible stage as the predictive VO2 value is based upon maximal
effort.
This test goes by many names, though you need to be careful as the different names also may
signify that these are different versions of the test. Therefore you need to be wary when
comparing results or comparing to norms.

(19) Cooper test VO2Max

The Cooper Test [Cooper, KH. "A means of assessing maximal oxygen intake". JAMA.
203:201-204, 1968] is used to monitor the development of the athlete's aerobic
endurance and to obtain an estimate of their VO2max.

Materials required: 400m track, stop watch, whistle and support person
Component tested: Aerobic endurance; predictive VO2 max
# of attempts: One (1)
Measured in: Distance over 12min duration
Procedure:
- This test requires the athlete to run as far as possible in 12 minutes
- The athlete warms up for 10 minutes
- The assistant gives the command “GO”, starts the stopwatch and the athlete
commences the test
- The assistant keeps the athlete informed of the remaining time at the end of each
lap (400m)
- The assistant blows the whistle when the 12 minutes has elapsed and records the
distance the athlete covered to the nearest 10 metres

VO2max
Conversion rate see below
[Link]

An estimate of your VO2max can be calculated as follows:

• (Distance covered in metres - 504.9) ÷ 44.73

2015 FITNESS TESTING Alpine Skiing

 18

Materials required for testing day:

Material Supplied by Status
o clipboards x 5
o pens & pencils
o crayons and chalk (sharpie)
o testing worksheets and paper
o duct tape
o masking tape
o meter stick x2
o measuring tape x4;
o box
o scale
o balance board
o 1 x 5 lbs weight
o Blood pressure cuff
o Pylons and volcano cones
o Soccer ball x2
References:
1) Docherty, D. Measurement in Pediatric Exercise Science, CSEP, 1996
2) Baechle, T. R. Essentials of Strength Training and Conditioning, 1994.
3) Agility- Delorme. A, 2002
4) CAST national team protocol 2000, Calgary Human Performance Center
5) NWHT testing protocol 2003, Calgary Human Performance Center
6) AOA fitness challenge May 2003.
7) ASC, Physiological tests for elite athletes, 2000.
8) Norris, S. Personal communication, 2003.
9) Foran, B. High-Performance Sport Conditioning. Human Kinetics:Champaign, Ill.
2001.
10) AOA Fitness Testing Protocol 2004.05
11) BC Alpine Fitness Testing Protocol 2002.03
12) Arnot et al 1984 Sports Talent
13) Baumgartner, T.A and Jackson, A.S (1987)
14) Kornexl E. (1980)

Appendix 1
Testing result interpretation
NORMETIVE DATA
(2b) Blood Pressure/Resting HR
Blood pressure: Systolic below 140, diastolic below 85: Resting HR below 72 (Australian average
norm) usually the lower the better. Best performers are cyclists = as low as 30 Heart beats/min

(3) Anthropometry (Sum7)

Male Athletes

2015 FITNESS TESTING Alpine Skiing

 19

Very Below
Age Excellent good Average Average Poor
U18 <49 50-54 55-69 70-89 90+
U21 <49 50-54 55-69 70-89 90+
FM Athletes
Very Below
Age Excellent good Average Average Poor
U18 <56 57-64 65-79 80-99 100+
U21/Open <56 57-64 65-79 80-99 100+
(4) SIT & REACH (Meassured from toes at 36cm!)
Male Athletes
Very Below
Age Excellent good Average Average Poor
U 12 32+ 27-31 20-26 10-19 <10
U14 39+ 31-38 22-30 12-21 <12
U16 43+ 37-42 27-36 16-26 <16
U18 46+ 40-45 30-39 20-29 <20
>U21,Open 46+ 40-45 30-39 20-29 <20
FM Athletes
Very Below
Age Excellent good Average Average Poor
U12 42+ 33-41 25-32 15-24 <15
U14 46+ 37-45 27-36 17-26 <17
U16 48+ 40-47 30-39 22-29 <22
U18 48+ 40-47 30-39 22-29 <22
U21/Open 48+ 40-47 30-39 22-29 <22

(5) UPPER ABDOMINAL TEST; Five (7) Stage U16 and older, (5) Stage–U12 and U14

Male Athletes Abs

Very Below
Age Excellent good Average Average Poor
U12 5 4 3 1-2 <1
U14 5 4 3 2 <2
U16 7 6 5 3-4 <3
U18 7 6 5 4 <4
U21/Open 7 6 5 4 <4
Female Athletes
2015 FITNESS TESTING Alpine Skiing
 20

Very Below
Age Excellent good Average Average Poor
U12 5 4 3 1-2 <1
U14 6 4 3 2 <2
U16 7 6 5 3-4 <3
U18 7 6 5 4 <4
U21/Open 7 6 5 4 <4

(6) Maximum Push Up 60 sec (All age groups)

Male Athletes Push up
Very Below
Age Excellent good Average Average Poor
U12 26+ 20-25 12-19 6-11 <5
U14 40+ 30-39 20-29 10-19 <10
U16 50+ 40-49 30-39 20-29 <20
U18 55 + 50-54 40-49 30-39 <30
U21/Open- 60 + 55-59 40-54 30-39 <30

Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 18+ 12-17 8-11 4-7 <4
U14 23+ 17-22 13-16 8-12 <8
U16 30+ 23-29 15-22 9-14 <9
U18 40+ 30-39 17-29 10-17 <10
U21/Open not tested 48+ 36-47 21-35 12-20 <12

(7a)1 RM Max Bench press-sub max test

Male Athletes – BW= Bodyweight of one RM
Very Below
Age Excellent Good Average Average Poor
U16 1.0BW+ 0.8BW+ 0.7BW+ >0.6BW+ <0.6BW
U18 1.4+ >1.0+ >0.8+ >0.7 + <0.7 BW
FM Athletes
Very Below
Age Excellent Good Average Average Poor
U16 1.0BW+ 0.7BW 0.6BW+ 0.5BW+ < 0.5BW
U18 1.2+ 1.0+ 0.8+ 0.6+ <0.6

2015 FITNESS TESTING Alpine Skiing

 21

(7b)3 RM Max Bench press-U16/U18sub max test

Male Athletes – BW= Bodyweight of 3 RM
Below
Age Excellent Very Good Average Average Poor
U16 0.94BW+ 0.75BW+ 0.65BW+ 0.55BW+ <0.55BW
U18 1.3+ 0.94+ 0.75+ 0.65 + <0.65
U21/Open
60kg BW 97.5 87.5 67.5 62.5 <52.5
70kg BW 107.5 95.0 72.5 67.5 <57.5
80kg BW 115.0 102.5 80.0 72.5 <60.0
90kg BW 122.5 110.0 85.0 77.5 <65

FM Athletes
Below
Age Excellent Very Good Average Average Poor
U16 0.94 BW+ 0.65BW+ 0.55BW+ 0.45BW+ < 0.45BW
U18 1.15 + 0.93+ 0.75+ 0.65+ <0.65
U21/Open
50kg BW 37.5 42.5 47.5 55.0 75.0
60kg BW 42.5 47.5 52.5 62.5 82.5
70kg BW 45.0 50.0 57.5 67.5 90.0
80kg BW 47.5 55.0 60.0 72.5 97.5

(8) Max Chin-Ups-Palms facing away (pronated grip)

Male Athletes
Very Below
Age Excellent Good Average Average Poor
U12 6+ 5-6 3-4 1-2 <1
U14 9+ 7-8 5-6 3-4 <3
U16 12+ 10-11 7-9 4-6 <4
U18 16+ 11-15 8-10 5-7 <5
U21/Open 17+ 12-16 9-11 6-8 <6
FM Athletes

2015 FITNESS TESTING Alpine Skiing

 22

Very Below
Age Excellent Good Average Average Poor
U12 >4 3 2 1 <1
U14 5+ 4 3 2 <2
U16 9+ 6-8 4-5 3 <3
U18 12+ 8-11 6-7 4-5 <4
U21/Open 14+ 10-13 7-9 4-6 <4

(9) VERTICAL JUMP – double legged

Male Athletes V jump cm

Very Below
Age Excellent good Average Average Poor
U12 40+ 31-39 21-30 16-20 <16
U14 56+ 40-55 33-39 22-32 <22
U16 60+ 48-59 39-47 26-38 <26
U18 65+ 50-64 45-49 30-41 <30
U21/Open 70+ 64-69 56-63 40-55 <40
FM Athletes
Very Below
Age Excellent good Average Average Poor
U12 40+ 30-39 20-29 16-19 <16
U14 48+ 38-47 30-37 20-29 <20
U16 53+ 45-52 35-44 23-34 <23
U18 57+ 49-56 40-48 26-39 <26
U21/Open 60+ 50-59 46-51 30-45 <30

2015 FITNESS TESTING Alpine Skiing

 23

(10) VERTICAL JUMP – single legged (look at difference between left and
right leg
Male Athletes
Very Below
Age Excellent good Average Average Poor
U12
U14
U16
U18
U21/Open
FM Athletes
Very Below
Age Excellent good Average Average Poor
U12
U14
U16
U18
U21/Open

(11) STANDING LONG JUMP (Single Jump) double legged

Male Athletes cm
Very Below
Age Excellent good Average Average Poor
U12 205+ 185-204 165-184 135-164 <135
U14 255+ 230-254 210-229 165-209 <165
U16 270+ 255-269 235-254 195-234 <194
U18 285+ 265-284 240-264 220-239 <220
U21/Open 300+ 270-299 250-269 230-249 <230
Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 205+ 185-204 165-184 135-164 <135
U14 235+ 205-234 190-204 165-189 <165
U16 255+ 230-254 210-229 185-209 <185
U18 260+ 235-259 220-234 200-219 <200
U21/Open 280+ 245-279 225-244 210-224 <210

2015 FITNESS TESTING Alpine Skiing

 24

(12a) PENTA JUMP (5 Consecutive Jumps) double legged

Male Athletes m
Very Below
Age Excellent good Average Average Poor
U12 10.6+ 9.0-10.59 8.0-8.99 7.1-7.99 <7.1
U14 11.7+ 10.6-11.69 9.4-10.59 8.0-9.39 <8.0
U16 12.7+ 11.4-12.69 10.2-11.39 8.7-10.19 <8.7
U18 13.2+ 11.7-12.19 10.5-11.69 9.0-10.49 <9.0
U21/Open 14.0+ 12.2-13.99 11.0-12.19 9.7-10.99 <9.7

Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 10.6+ 9.0-10.59 8.0-8.99 7.1-7.99 <7.1
U14 11.7+ 10.2-11.69 8.8-10.19 7.2-8.79 <7.2
U16 12.0+ 10.8-11.99 9.2-10.79 7.7-9.19 <7.7
U18 12.4+ 11.2-12.39 9.8-11.19 8.2-9.79 <8.2
U21-Open 12.9+ 11.7-12.89 10.3-11.69 9.3-10.29 <9.3

(12b) PENTA JUMP (5 Consecutive Jumps) single legged

Male Athletes
Very Below
Age Excellent good Average Average Poor
U12 8.4+ 7.3-8.3 6.0-7.3 5.2-5.9 <5.2
U14 9.7+ 8.3-9.6 7.4-8.2 6.0-7.3 <6.0
U16 10.5+ 9.0-10.4 8.0-8.9 7.0-7.9 <7.0
U18 11.0+ 9.5-10.9 8.5-9.4 7.5-8.4 <7.5
U21/Open 11.7+ 10.2-11.6 9.2-10.1 8.0-9.1 <8.0

Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 8.4+ 7.3-8.3 6.0-7.3 5.2-5.9 <5.2
U14 9.7+ 8.3-9.6 7.4-8.2 6.0-7.3 <6.0
U16 10.0+ 8.7-9.9 7.7-8.6 6.7-7.6 <6.7
U18 10.5+ 9.4-10.4 8.3-9.3 7.2-8.2 <7.2
U21/Open 11+ 10.0-10.9 8.9-9.9 7.8-8.8 <7.7

2015 FITNESS TESTING Alpine Skiing

 25

(13a) ILLINOIS AGILITY RUN

Male Athletes Illinois
Very Below
Age Excellent good Average Average Poor
U12 <16.9 17.7-17.0 18.7-17.8 20-18.5 >20
U14 <16.4 17.1-16.5 18.09-17.2 19.5-18.1 >19.5
U16 <15.99 16.7-16.0 17.5-16.8 18.5-17.6 >18.5
U18 <15.5 16.4-15.6 17.09-16.5 17.9-17.1 >17.99
U21/Open <15.2 15.8-15.3 16.4-15.9 17.4-16.5 >17.5
Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 <16.9 17.7-17.0 18.7-17.8 20-18.5 >20
U14 <16.7 17.5-16.8 18.4-17.6 19.4-18.5 >19.5
U16 <16.4 17.1-16.5 18.1-17.2 18.9-18.2 >19.0
U18 <15.9 16.7-16.0 17.5-16.8 18.5-17.6 >18.6
>21/Open <15.5 16.4-15.6 17.3-16.5 18.2-17.4 >18.3

13b) HEXAGONAL JUMP

Male Athletes
Very Below
Age Excellent good Average Average Poor
U18
U21/Open 29 30 31 34 >36
Female Athletes
Very Below
Age Excellent good Average Average Poor
U18
>21/Open 30 32 33 34 >36

(14) 40m SPRINT

Male Athletes
Very Below
Age Excellent good Average Average Poor
U12 <6.1 6.9-6.2 7.9-7.0 9.1-8.0 >9.2
U14 <5.9 6.7-6.0 7.7-6.8 8.4-7.8 >8.5
U16 <5.7 6.5-5.8 <7.3-6.6 7.9-7.4 >8.0
U18 <5.4 6.1-5.5 6.9-6.2 7.6-7 >7.7
U21/Open <4.9 5.5-5.0 <6.4-5.6 7.3-6.5 >7.4

2015 FITNESS TESTING Alpine Skiing

 26

Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 <6.1 6.9-6.2 7.9-7.0 9.1-8.0 >9.2
U14 <5.9 6.7-6.0 7.7-6.8 8.4-7.8 >8.5
U16 <5.8 6.6-5.9 <7.3-6.7 7.9-7.4 >8.0
U18 <5.7 6.4-5.8 7.1-6.5 7.7-7.2 >7.8
U21/Open <5.3 5.7-5.4 <6.4-5.8 7.5-6.5 >7.6

(15a) Single Leg Squat (all ages)

Male Athletes
Very Below
Age Excellent Good Average Average Poor
U12 11+ 7-10 4-6 1-3 <1
U14 13+ 9-12 5-8 2-5 <2
U16 17+ 13-16 9-12 5-8 <5
U18 27+ 22-27 16-21 10-15 <10
U21/Open 35+ 28-34 20-27 13-19 <13
Female Athletes
Very Below
Age Excellent Good Average Average Poor
U12 11+ 7-10 4-6 1-3 <1
U14 13+ 9-12 5-8 2-5 <2
U16 17+ 13-16 9-12 5-8 <5
U18 25+ 17-24 13-16 8-12 <8
U21/Open 30+ 23-29 17-22 12-16 <12
(15b)3 RM Max Squat
Male Athletes – BW= Bodyweight of 3 RM
Below
Age Excellent Very Good Average Average Poor
U18 >1.15BW >0.95BW >0.75BW >0.65BW <0.65BW
U21/Open
60kg BW 97.5 87.5 67.5 62.5 52.5
70kg BW 107.5 95.0 72.5 67.5 57.5
80kg BW 115.0 102.5 80.0 72.5 60.0
90kg BW 122.5 110.0 85.0 77.5 65

2015 FITNESS TESTING Alpine Skiing

 27

FM Athletes
Below
Age Excellent Very Good Average Average Poor
U18 >0.95 BW >0.65BW >0.55BW >0.45BW < 0.45BW
U21/Open
50kg BW 75.0 55.0 47.5 42.5 <37.5
60kg BW 82.5 62.5 52.5 47.5 <42.5
70kgBW 90.0 67.5 57.5 50.0 <45.0
80kgBW 97.5 72.5 60.0 55.0 <47.5

(15c)1 RM Max Squat (or sub max test with conversion)

Male Athletes – BW= Bodyweight of one RM
Very Below
Age Excellent Good Average Average Poor
U18 >1.2BW >1.0BW >0.8BW >0.7BW <0.7BW

Female
Athletes
Very Below
Age Excellent Good Average Average Poor
U18 >1.0 BW >0.7BW >0.6BW >0.5BW < 0.5BW

(16) BOX TEST (note difference in box height)

Male Athletes
Very Below
Age Excellent good Average Average Poor
U12 76+ 65-75 50-64 35-49 <35
U14 84+ 70-83 57-69 37-56 <37
U16 95+ 80-94 65-79 39-64 <39
U18 101+ 85-100 70-84 45-69 <45
U21/Open 111+ 90-110 75-89 55-74 <55

2015 FITNESS TESTING Alpine Skiing

 28

Female Athletes
Very Below
Age Excellent good Average Average Poor
U12 76+ 65-75 50-64 35-49 <35
U14 84+ 70-83 57-69 37-56 <37
U16 90+ 76-89 60-75 39-59 <39
U18 95+ 80-94 65-79 41-64 <40
U21/Open 100+ 86-99 70-85 42-69 <42

(17) BALANCE TEST

Very Below
Age Excellent good Average Average Poor
U12 0 1-3 touch 4-7touch 8-11touc 12+
U14 0 1-3 touch 4-5 touch 6-8touch 9+
U16 0 1-2 touch 3-4 touch 5-7touch 8+
U18 0 1 touch 2-3touch 4-6touch 7+
U21/Open 0 1 touch 2-3 touch 4-6touch 6

Female Athletes
Very Below
Age Excellent Good Average Average Poor
U12 0 1-3 touch 4-7touch 8-11touc 12+
U14 0 1-3 touch 4-5 touch 6-8touch 9+
U16 0 1-2 touch 3-4 touch 5-7touch 8+
U18 0 1touch 2-3touch 4-6touch 7+
U21/Open 0 1touch 2-3 touch 4-6touch 6

(18) 20M SHUTTLE RUN (Bleep Test) –shuttle number/Vo2max

Male Athletes shuttle

Very Below
Age Excellent Good Average Average Poor
U12 9.1+ 7.4+ 6.1+ 4.4+ <4.4
U14 11.5+ 9.3+ 8.1+ 5.6+ <5.6
U16 12.8+ 11.5+ 9.4+ 7.4+ <7.4
U18 13.10+ 11.8+ 9.8+ 8.7+ <8.7
U21/Open 15.8+ 14.8+ 12.8+ 10.1+ <9.8
VO2Max 70 65 60 55 52

2015 FITNESS TESTING Alpine Skiing

 29

Female Athletes Stage/VO2 Max

Very Below
Age Excellent Good Average Average Poor
U12 9.1+ 7.4+ 6.1+ 4.4+ <4.4
U14 10.2+ 8.3+ 6.4+ 5.1+ <5.1
U16 11.5+ 9.4+ 8.1+ 6.6+ <6.6
U18 11.9+ 10.1+ 8.5+ 7.1+ <7.1
U21/Open 12.5+ 11.5+ 10.1+ 8.1+ <8.1
VO2Max 58 55 52 49 45

(19) Alternative Cooper test VO2Max –distance in meters

Male Athletes
Very Below
Age Excellent Good Average Average Poor
U12 2600+ 2300 2000+ 1700+ <1700
U14 2800+ 2500 2300+ 2000+ <2000
U16 3100+ 2800 2500+ 2200+ <2250
U18 3150+ 2900+ 2600+ 2350+ <2350

U21/Open 3400+ 3250+ 3000+ 2700+ <2700

VO2Max 70 65 60 55 52

Female Athletes
Very Below
Age Excellent Good Average Average Poor
U12 2500+ 2200+ 1900+ 1700+ <1750m
U14 2600+ 2400+ 2000+ 1900+ <1900m.
U16 2850+ 2450+ 2300+ 2050+ <2050m
U18 2900+ 2600+ 2450+ 2200+ <2200m

U21/Open 3100+ 2950+ 2750+ 2500+ <2500m

VO2Max 58 55 52 49 45

2015 FITNESS TESTING Alpine Skiing

 30

VO2max

An estimate of your VO2max can be calculated as follows:

• (Distance covered in metres - 504.9) ÷ 44.73

Appendix 1
General information
Sport Age Male Female
Baseball 18-32 48-56 52-57
Basketball 18-30 40-60 43-60
Cycling 18-26 62-74 47-57
Canoeing 22-28 55-67 48-52
Football (USA) 20-36 42-60
Gymnastics 18-22 52-58 35-50
Ice Hockey 10-30 50-63
Orienteering 20-60 47-53 46-60
Rowing 20-35 60-72 58-65
Skiing alpine 18-30 57-68 50-55
Skiing Nordic 20-28 65-94 60-75
Soccer 22-28 54-64 50-60
Speed skating 18-24 56-73 44-55
Swimming 10-25 50-70 40-60
Track & Field - Discus 22-30 42-55
Track & Field - Running 18-39 60-85 50-75
Track & Field - Running 40-75 40-60 35-60
Track & Field - Shot 22-30 40-46
Volleyball 18-22 40-56
Weight Lifting 20-30 38-52
Wrestling 20-30 52-65

Tables adapted from: Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics

2015 FITNESS TESTING Alpine Skiing

 31

Athlete's Vo2max Scores

The following are the Vo2max scores for a selection of the top female and male
athletes.

VO2max (ml/kg/min) Athlete Gender Sport/Event

96.0 Espen Harald Bjerke Male Cross Country Skiing
96.0 Bjorn Daehlie Male Cross Country Skiing
92.5 Greg LeMond Male Cycling
92.0 Matt Carpenter Male Marathon Runner
92.0 Tore Ruud Hofstad Male Cross Country Skiing
91.0 Harri Kirvesniem Male Cross Country Skiing
88.0 Miguel Indurain Male Cycling
87.4 Marius Bakken Male 5K Runner
85.0 Dave Bedford Male 10K Runner
85.0 John Ngugi Male Cross Country Runner

73.5 Greta Waitz Female Marathon runner

71.2 Ingrid Kristiansen Female Marathon Runner
67.2 Rosa Mota Female Marathon Runn

The following table can be used with experienced athletes:

Gender Excellent Above Average Average Below Average Poor

Male >3700m 3400-3700m 3100-3399m 2800-3099m <2800m
Females >3000m 2700-3000m 2400-2999m 2100-2399m >2100m

Appendix 2

2015 FITNESS TESTING Alpine Skiing

 32

Age division
Season Alpine Ski Racing age divisions
2015/16 Open U21 U18 U16 U14 U12 U10 U8 U6
94 95/96/97 98/99 00/01 02/03 04/05 06/07 08/09 10/11
and
older

Appendix 3

Appendix 4
The world record for the standing long jump is currently held by Arne
Tvervaag (Norwegian) who, in 1968, jumped 3.71 meters.

2015 FITNESS TESTING Alpine Skiing