Make sure that every aspect of your fitness is improving over time by testing yourself against these 11 fitness metrics. You can complete all of these tests by yourself for free.
I’d suggest writing down your scores for each test and completing the test again every month or two, to see how much you have progressed. An elite sports person will score well in every test listed here, so if you score badly on any test, then it’s an area in need of improvement.
| Fitness Metrics | |||
| Category | Metric | Good | Excellent |
| Cardiorespiratory Endurance | 1.5 mile run | <13:00 | <7:11 |
| Strength | Back Squat | 1x body weight | 2x body weight |
| Strength | Deadlift | 1.2x body weight | 2.2x body weight |
| Muscular Endurance | Continuous Push-Ups | 35 | 55 |
| Muscular Endurance | Side Plank | 90s | 180s |
| Muscular Endurance | 1 Minute of Sit-Ups | >40 | >60 |
| Flexibility | Sit and Reach | Touching Toes | 9″ Past Toes |
| Speed | 40 Yard Sprint | <6s | <5s |
| Power | Vertical Jump | 18″ | 25″ |
| Power | Standing Long Jump | 75″ | 100″ |
| Anaerobic Capacity | 300 Yard Shuttle Run (25 yards, 12 times) |
<80s | <65s |
NFL Combine Tests and Drills
As an example of how well the above metrics apply to sport, just compare the above metrics to the tests done in the NFL Combine. They do shuttle runs, sprints, vertical jumps, and long jump since they are useful tests and easily tested on a football field.
FIFA Referee Fitness Test
Testing varies somewhat between sports and situations. For examples, referees are tested for speed and endurance rather than strength, power or flexibility.
Conclusion
Working on all of the areas of those 11 metrics will improve your sports performance. For example, even if you can squat 2x and deadlift 2.2x your body weight but your endurance and power are sub-standard, you will only be a mediocre athlete.
