sls a high performance testing protocols

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PPUUBBLLIISSHHEEDD AAPPRRIILL 22000055 CCOORRRREESSPPOONNDDEENNCCEE TTOO:: SSUURRFF LLII FFEE SSAAVV IINNGG AAUUSS TTRRAALL IIAA LOCKED BAG 2 BONDI BEACH NSW 2026 PHONE: 02 – 9130 7370 www.slsa.asn.au Photos courtesy of Harvie Allison www.harvpix.com. All images within this document have been obtained via the Surf Life Saving Australia (www.slsa.asn.au) and Surf Life Saving Queensland (www.lifesaving.org.au) websites.

Surf Life Saving Australia Ltd ACN 003 147 180 Locked Bag 2 ABN 67 449 738 159 BONDI BEACH NSW 2026 www.slsa.asn.au Phone: (02) 9130-7370

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CCOONNTTEENNTTSS Page

Cover page …………………………………………………………………………...… 1

Acknowledgements .…………………………………………………………………. 2

Contents .……………………………………………………………………………….. 3

Background on fitness testing ……………………………………………………... 4

Terminology ……………………………………………………………………………. 5

Pool testing for swimmers and iron athletes

• 7 x 200m Incremental Step test ………………………………………………

6

Fitness testing for craft disciplines

• Surf Ski and Malibu board ………...….……………………………………….

9

Fitness testing for beach disciplines

• Sprint test ………………………………………………………………….……

• Flag acceleration and speed test ……………………………………………

• Standing long jump …………………………………………………………...

• Vertical jump ……………………………………………………………………

12

14

15

16

Generic fitness testing for all disciplines

• Aerobic or endurance fitness testing

- Multistage Beep test ……………………………………………………

• Core body strength testing

- Abdominal strength – 7 Stage Abdominal Strength test ……………

- Abdominal endurance test …..…………………………………………

18

19

20

Body composition assessment

• Anthropometry (skinfold assessment) ……………………………………….

21

Interpreting the results ………………………………………………………………. 22

Appendix A: Part A – Example Pre-Screening Form ……………………………

Part B – Example Results Sheet ………………………………...

23

25

Appendix B: Heart rate and blood lactate interpretation ……………………… 26

Appendix C: Borg’s Rating of Perceived Exertion (RPE) scale ……………… 27



BBAACCKKGGRROOUUNNDD OONN FFIITTNNEESSSS TTEESSTTIINNGG Fitness testing is used to determine an individual’s current level of physical fitness in order to:

i. Develop an adaptable and suitable exercise program;

ii. Identify the specific components of physical fitness requiring special attention;

iii. Monitor and assess the progress of the exercise program and its components; and

iv. Educate and provide motivation for the athlete.

Fitness testing provides feedback to athletes and coaches on how the athlete is developing their various components of physical fitness. A coach can then compare the results of the tests to where they would like their athlete to be at that particular stage of their training program. Fitness testing can take many forms including field tests (conducted relatively easily in a typical environment such as on the beach or in a pool) or laboratory based testing (conducted at Universities or Academies of Sport and usually requiring specialised equipment).

Surf lifesaving is a sport that presents significant opportunities for coaches and athletes to apply information gained from appropriate fitness testing. There are a number of benefits that can be obtained from a well-planned testing program. In particular:

• Monitoring and assessing the effectiveness of a training program and examining alternative preparation strategies

• Prescribing various exercise intensities throughout specific phases of an annual program • Constructing an event specific physiological profile (e.g. specific metabolic demands on the

athlete during an event) • Constructing an individual profile of the key physical fitness components contributing to an

athletes success • Providing additional information to that which is already available (e.g. surf carnival results,

general observations) to assist with decisions on team selections • Aids in talent identification • Potentially predict performances • Helps to detect and/or confirm any acute or chronic overtraining syndrome

When preparing a test battery for an athlete there are a few important characteristics to consider:

• TEST VALIDITY – Is the test measuring what you need it to test? • TEST RELIABILITY – Does the test produce consistent results between trials? • NORMS FOR COMPARISON – Results from a previous testing session or another group, which

an athlete or coach can compare their current test results. • ECONOMY – Are the tests easily administered or do they need to be conducted by a Sport

Scientist with specialised equipment?

The water based tests within this document are prescribed as either pool based or held in bodies of water that are not influenced by tidal variations, such as dams, so as to control conditions as much as possible. Although the water based surf sport disciplines are typically held in variable conditions, conducting the testing in a controlled environment allows greater accuracy in results obtained from the tests especially between various testing sessions.

This booklet is designed to assist coaches and athletes at a club, branch, state or national level to:

• Conduct these fitness tests within their own regions;

• Interpret the results from these fitness tests;

• Implement these fitness tests into their training programs; and

• Compare test results with those obtained from SLSA National High Performance Squads.



TTEERRMMIINNOOLLOOGGYY

Aerobic Energy System The system within your body which uses oxygen in the breakdown of carbohydrates and/or fat to generate energy.

Anaerobic Energy System There are two anaerobic energy systems: stored ATP and CP, and anaerobic glycogen breakdown. These systems do not require oxygen to generate energy. The amount of energy generated is very rapid, but limited in supply and often produces the nasty metabolic by-product, lactic acid.

Anaerobic Threshold (AT) The exercise intensity at which there is a rapid increase in the level of blood lactate, representing the point at which lactic acid clearance is no longer capable of keeping up with lactic acid production.

AT Velocity Velocity calculated from lactate-velocity relationship graphs. Exercising at or slightly above AT velocity stresses the AT and has often been referred to as the optimal training intensity. NB: If regular blood lactate measurement proves impractical, heart rates and velocities determined at the initial lactate assessment are suitable for prescribing exercise intensities.

Lactic Acid The waste product of glucose breakdown in the lactate or glycolytic (anaerobic) energy pathways.

q Units of meas ure are millimoles per litre of whole blood (mM·L -1).

Lactate Threshold (LT) The initial increase in blood lactate above resting levels; a good indicator of how long an athlete can sustain a particular intensity (i.e. the higher the intensity above LT the less time the athlete would be capable of maintaining the intensity)

q Highest exercise intensity possible before lactic acid begins to accumulate and reaches 1 mM·L -1 above resting levels.

LT Velocity Velocity calculated from lactate-velocity relationship graphs. Exercising at or above LT velocity provides effective aerobic training with higher intensities even better NB: If regular blood lactate measurement proves impractical, heart rates and velocities determined at the initial lactate assessment are suitable for prescribing exercise intensities.

Maximal Oxygen Consumption (VO2MAX)

Maximum rate of oxygen consumption an athlete’s body can utilise during highly intense exercise periods and is a good indicator of cardiorespiratory fitness and an athlete’s ability to sustain high-intensity exercise.

q Units of measure are litres of oxygen per minute (L·min -1) or expressed in relation to an athlete’s weight as millilitres of oxygen per kilogram body weight per minute (mL·kg-1·min -1).

Power The rate of work production; when referring to muscle is the product of muscular force and the velocity with which the muscle shortens.



PPOOOOLL TTEESSTTIINNGG FFOORR SSWWIIMMMMEERRSS AANNDD IIRROONN AATTHHLLEETTEESS AIM

The aim of this test is to provide valuable information on the aerobic or endurance fitness of the surf swimmer, ironman or ironwoman in a controlled environment.

EQUIPMENT

• 50m pool (indoor or outdoor but regulated at 27°C or kept standard between sessions) • Stopwatches with stroke rate capabilities • Heart rate monitors • Blood sampling equipment (where possible) • Clipboard, data sheets and pens

ATHLETE PREPARATION

To assist with controlling for the many variables associated with an athlete, the athlete should do the following prior to their scheduled testing session:

- Not participate in high intensity training within the preceding 24-36 hours - Go without food or beverages containing caffeine at least 2 hours prior as well as eat a

typical high carbohydrate-low fat diet for the preceding 24-36 hours - Be well rested and without influence of any illness or injury

OVERVIEW

This test involves 7 x graded incremental 200m freestyle stages where cardiovascular (heart rate) and metabolic (blood lactate) responses to increasing speeds of swimming are measured. The seven even paced swims are graded from easy to maximal on a 5 min cycle and it is very important for each swim to be consistently faster than the immediate preceding swim so as to attain a clean lactate curve to determine LT and AT velocities and heart rate. In swimming, basic intervals used in various aerobic fitness tests range from 100 to 400m. The longer intervals such as 300 or 400m are more likely to achieve a physiological ‘steady state’, which is important when assessing the metabolic cost of swimming. However, despite the need to achieve this steady state, 200m intervals are more specific to the training and competitive requirements of surf lifesavers and represents a compromise between achieving a steady state in metabolism and swimming speeds that are more specific to competition levels.

TESTING PROCEDURE WARM UP – The athlete should warm up over only 500m using low-to-moderate intensity freestyle completed immediately prior to commencing the fitness test.

1. Target times for each athlete is calculated before the session and then discussed with the athlete, coaching and testing staff. Times are calculated using the guidelines below which are for a surf swimmer with a best time of 1 min 50 s for 200m freestyle are shown.

• Determine the athlete’s 200m personal best time (eg 1 min 50 s) • Add 5 s to account for the push start and training situation, to estimate the time for the

final maximal effort swim (Swim no. 7) (eg 1 min 50 s + 5 s = 1 min 55 s) • Working in reverse order from the seventh and final swim, add 5 s for each subsequent

interval to establish the full test protocol, for example:



Swim no. 7 = personal best 200m time + 5 s = 1 min 55 s Swim no. 6 = 1 min 55 s + 5 s = 2 min Swim no. 5 = 2 min + 5 s = 2 min 5 s Swim no. 4 = 2 min 5 s + 5 s = 2 min 10 s Swim no. 3 = 2 min 10 s + 5 s = 2 min 15 s Swim no. 2 = 2 min 15 s + 5 s = 2 min 20 s Swim no. 1 = 2 min 20 s + 5 s = 2 min 25 s

2. A pre-screening form (Appendix A) is prepared to record all relevant information of each individual surf swimmer including: recent and/or current illness; recent and/or current injury; recent training absences; the number of weeks completed in the current training cycle; and any other information relevant to the interpretation of test performances and results.

3. Each stage utilises a push start. Emphasis on ‘even pace’ or ‘even splits’ and target times should be given before each swim. A common mistake is to go too fast on the first swim.

4. The time for each 100m is recorded to ensure the athlete is on pace. With manual timing, feet leaving the wall are used as the starting time.

5. Measurement of Heart Rate. Immediately upon completion of each swim, heart rate is measured with an electronic heart rate monitor or immediately palpated for 15 s (then multiplied by 4 to give beats per minute).

6. Measurement of Rating of Perceived Exertion. Immediately after the athlete’s heart rate has been recorded they should rate the exertion level of the effort. This is read from a 6-20 visual scale (see Appendix C) with ½ increments allowed.

7. Measurement of Stroke Rate. Using a compatible stopwatch, stroke rate is measured in the final 50m of each stage with the count being as the right hand touches the water. The individual measuring stroke rate should be familiar with the correct technique for that particular stopwatch.

8. Measurement of Blood Lactate. After each swim a blood sample is taken as soon as possible from the earlobe (or fingertip). Samples need to be drawn rapidly to ensure the swimmer can adhere to the 5 min cycle. NB: If regular blood lactate measurement proves impractical, heart rates and velocities determined at the initial lactate assessment are suitable for prescribing exercise intensities.

9. All results are recorded on the data sheet for later assessment and discussion with the athlete and coaches.

VELOCITY CALCULATIONS

LT and AT velocities represented throughout this booklet have been determined via the heart rate-velocity and lactate-velocity curves discussed on page 22. For all other calculations, the following formula can be used:

Velocity = distance (in m) = metres per second time taken to cover that distance (in sec)

For example, if a surf swimmer completed the 200m time trial in 2 min 9 sec then their velocity would be calculated as follows:

Velocity = 200 m = 1.55 metres per second NB: Velocity in relation to the pool testing is represented 129 s as seconds per 100m as this is how results are

typically expressed in swimming. To convert the 1.55 metres per second into seconds per 100m, simply divide 100m by 1.55 = 64.5 seconds per 100m



COMPARATIVE DATA FROM SLSA NATIONAL HIGH PERFORMANCE SQUADS Averages for female and male squad surf swimmers and ironmen and women:

Female Athletes Male Athletes

Time (secs) 134.04 ± 4.66 126.57 ± 6.98 Lactate (mM·L -1) 10.5 ± 2.5 11.2 ± 2.3 Heart Rate (b·min-1) 182 ± 9 183 ± 10 Stroke Rate (s·min -1) 43 ± 3 43 ± 5 Velocity (sec per 100m) 67.02 ± 2.33 63.28 ± 3.49 LT Velocity (sec per 100m) 77.38 ± 3.55 75.26 ± 3.61 LT Heart Rate (b·min-1) 146 ± 12 146 ± 14 AT Velocity (sec per 100m) 71.47 ± 2.23 68.56 ± 3.15 AT Heart Rate (b·min-1) 174 ± 12 174 ± 12

(data courtesy of the Australian Institute of Sport)

Normative scales for surf swimmers, ironmen and women based on the averages obtained from SLSA National High Performance squads:

Rating Total Time (secs)

Velocity (sec per 100m)

Excellent Less than 127.05 Less than 63.53 Above Average 131.70 to 127.06 65.85 to 63.54

Average 136.36 to 131.71 68.18 to 65.86 Below Average 141.02 to 136.37 70.51 to 68.19

FEMALE ATHLETES

Poor Greater than 141.03 Greater than 70.52

Excellent Less than 116.10 Less than 58.05 Above Average 123.07 to 116.11 61.53 to 58.06


MALE ATHLETES

Poor Greater than 137.04 Greater than 68.52




FFIITTNNEESSSS TTEESSTTIINNGG FFOORR CCRRAAFFTT DDIISSCCIIPPLLIINNEESS

SSUURRFF SSKKII AANNDD MMAALLIIBBUU BBOOAARRDD AIM

The aim of this test is to provide valuable information on the aerobic or endurance fitness of the craft competitor, ironman or ironwoman on a surf ski and Malibu board in a controlled environment.

EQUIPMENT

• 1000m body of water not influenced by tidal variations - An alternative is using an area with minimal exposure provided subsequent testing

sessions are held in the same location under similar tidal conditions. Environmental conditions can also contribute to the performance of the athlete and their craft so try to ensure testing is held at the same time of day

• Buoys positioned at 0, 250, 500, 750 and 1000m • Stopwatches with stroke rate capabilities • Heart rate monitors • Blood sampling equipment (where possible) • Clipboard, data sheets and pens

ATHLETE PREPARATION



typical high carbohydrate-low fat diet for the preceding 24-36 hours - Be well rested and without influence of any illness or injury - Provide their own craft (preferably their racing craft) in good condition

OVERVIEW

These tests involve 2 graded incremental stages where cardiovascular (heart rate) and metabolic (blood lactate) responses to increasing speeds of paddling are measured. Due to the need to achieve a steady state (as discussed in the pool testing protocol), 500m and 1000m intervals are used for the board and ski respectively which are specific to the training and competitive requirements of craft paddlers.

TESTING PROCEDURE

SURF SKI –

Two 1000m efforts on a 20 min cycle (i.e. begin the next repetition every 20 mins)

Effort 1 – at a self-selected pace, to be used as a warm-up

Effort 2 – MAXIMAL EFFORT

TESTING PROCEDURE

MALIBU BOARD –

Two 500m efforts on a 20 min cycle (i.e. begin the next repetition every 20 mins)

Effort 1 – at a self-selected pace, to be used as a warm-up

Effort 2 – MAXIMAL EFFORT



Two even paced efforts graded from light to maximal on a 20 minute cycle are undertaken.

1. Target heart rates for each athlete are calculated before the session to ascertain maximal efforts by paddlers after their second effort and are then discussed with the athlete, coaching and testing staff. Heart rates should be calculated using the following guidelines to ascertain the paddler has reached their maximal performance for the final effort.

• If a true maximum heart rate is known, then values can be calculated using that figure • If a true maximum heart rate is unknown then the value can be predicted using the

formula 220 beats per minute minus the athlete’s age in years

2. A pre-screening form (Appendix A) is prepared to record all relevant information of each individual paddler including: recent and/or current illness; recent and/or current injury; recent training absences; the number of weeks completed in the current training cycle; and any other information relevant to the interpretation of test performances and results.

3. Each athlete will progress down the course separated by a minimum of one minute. This will avoid the negative effects of the previous athlete’s wash.

4. The athlete should attempt to even pace each effort as this will ensure a true steady state in heart rate and blood lactate values.

5. Measurement of Heart Rate. Immediately upon completion of each swim, heart rate is measured with an electronic heart rate monitor or immediately palpated for 15 s (then multiplied by 4 to give beats per minute).

6. Measurement of Rating of Perceived Exertion Immediately after the athlete’s heart rate has been recorded they should rate the exertion level of the effort. This is read from a 6-20 visual scale (see Appendix C) with ½ increments allowed.

5. Measurement of Stroke Rate. Using a compatible stopwatch, stroke rate is measured in the final 250m for the Surf Ski and the final 100m for the Malibu board. The individual measuring stroke rate should be familiar with the correct technique for that particular stopwatch, with the first count being as the blade or hand touches the water.

6. Measurement of Blood Lactate. After each paddling stage, a blood sample is taken as soon as possible from the earlobe (or fingertip). NB: If regular blood lactate measurement proves impractical, heart rates and velocities determined at the initial lactate assessment are suitable for prescribing exercise intensities.

7. The athlete then has a short break (depending on the time taken to extract the blood sample) before paddling back to the start area and commencing the next effort exactly 20 min after the start of the preceding effort.


COMPARATIVE DATA FROM SLSA NATIONAL HIGH PERFORMANCE SQUADS

Averages for female and male squad craft paddlers and ironmen and women:

Surf Ski Malibu Board Female Athletes Male Athletes Female Athletes Male Athletes

Time (secs) 296.18 ± 15.70 257.36 ± 18.13 208.60 ± 9.16 200.95 ± 11.37 Lactate (mM·L -1) 8.2 ± 3.1 8.4 ± 2.8 7.8 ± 2.2 8.2 ± 1.8 Heart Rate (b·min-1) 176 ± 11 182 ± 8 177 ± 11 182 ± 9 Stroke Rate (s·min -1) 47 ± 11 50 ± 5 74 ± 8 73 ± 10 Velocity (m·sec-1) 3.38 ± 0.17 3.90 ± 0.25 2.40 ± 0.11 2.50 ± 0.14 LT Velocity (m·sec-1) 2.81 ± 0.18 3.17 ± 0.27 2.09 ± 0.23 2.26 ± 0.60 LT Heart Rate (b·min-1) 127 ± 15 127 ± 15 129 ± 7 127 ± 16 AT Velocity (m·sec-1) 3.23 ± 0.10 3.62 ± 0.24 2.35 ± 0.16 2.41 ± 0.95 AT Heart Rate (b·min-1) 156 ± 12 156 ± 15 152 ± 16 144 ± 17




SURF SKI


Velocity (metres per second)

Excellent Less than 272.64 Greater than 3.67 Above Average 288.33 to 272.65 3.47 to 3.66


FEMALE ATHLETES

Poor Greater than 319.73 Less than 3.13



MALE ATHLETES


MALIBU BOARD


Velocity (metres per second)



FEMALE ATHLETES




MALE ATHLETES





FFIITTNNEESSSS TTEESSTTIINNGG FFOORR BBEEAACCHH DDIISSCCIIPPLLIINNEESS

SSPPRRIINNTT TTEESSTT

AIM

This test will give an indication of an athlete’s start, acceleration, speed and speed endurance phases on sand and track over the distances assessed.

EQUIPMENT

• Electronic Timing Gates or stopwatches (for timing at 10, 30, 60 and 90 metre intervals) • Marker cones or poles • Measuring tape • Clipboard, data sheets and pens

ATHLETE PREPARATION




OVERVIEW

Athlete start, acceleration, speed and speed endurance are assessed with timing gates or stopwatches at different distances. Sprinters are allowed to dig starting blocks in the sand or use starting blocks on the track in order to perform a racing start and should be encouraged to sprint 5m past the final timing gate or finish line to ensure the quickest time and most accurate time is recorded.

TESTING PROCEDURE WARM UP – The athlete should complete their typical competition warm up immediately prior to commencing the fitness test.

1. Set timing gates at intervals of 0, 10, 30, 60 and 90 metres - If timing gates are unavailable, station other coaching assistants or helpers at each

interval with a stopwatch. Their role is to time from the start to that point ONLY 2. A pre-screening form (Appendix A) is prepared to record all relevant information of each

individual athlete including: recent and/or current illness; recent and/or current injury; recent training absences; the number of weeks completed in the current training cycle; and any other information relevant to the interpretation of test performances and results

3. Mark a starting line (0m) using cones in the sand 4. The starting position is a crouch start behind the line (optional for iron athletes) 5. The athlete may start when a starters pistol discharges or the command “GO” is given,

following the usual set of commands for preparation (e.g. “You are in the starters hands”, “On your marks and get set”, “GO”)

6. The athlete sprints as fast as possible through to the finish line, making sure not to slow down before the finish gate

- Instructing the athlete to sprint to a cone placed 5m past the final timing gate or timekeeper will assist in ensuring the athlete sprints the entire distance

7. Split times (at 10, 30 and 60m) and final time (90m) for the three trials are recorded on the data sheets to the nearest 0.01 sec for later assessment and discussion

8. The best times for 10, 30, 60 and 90m are used as the final result even if these times come from different trials. Also an average of the times at each interval can be taken.



Figure 1: Handheld stopwatch sprint test set up

Figure 2: Electronic timing gate sprint test set up

Figure 1 shows the set up of a sprint test at either the beach or track with the use of stopwatches. It can be seen that an assistant is placed at each interval and are responsible for timing from the start to their interval only. Figure 2 shows the setup of a sprint test at either the beach or track with the use of timing gates. It also details the various phases of a typical beach sprint race.

These sprint tests are designed to monitor the improvements made by the athletes as the season progresses. Some important points to monitor are as follows:

1. Track times decreasing in all segments; 2. Beach times decreasing in all segments; 3. The difference between track and beach times should also reduce.

NOTE: Hand held times are 0.24 s faster than electronic times. For example a hand held time of 11.00 s would equate to a time of 11.24 s electronic. When looking at hand held segment splits, do not add the 0.24 s to the various segment times. For example if you require a segment time between 30 and 60m, at that split and then simply subtract the 30m time from the 60m time.



FFLLAAGG AACCCCEELLEERRAATTIIOONN AANNDD SSPPEEEEDD TT EESSTT

AIM

This test will give an indication of an athlete’s strength and explosive acceleration on sand over the distance of the beach flag event.

EQUIPMENT

• Electronic Timing Gates or stopwatches (number required depends on desired splits)

• Marker cones • Measuring tape • Clipboard, data sheets and pens

ATHLETE PREPARATION




OVERVIEW

Athlete acceleration, speed and power are assessed with timing gates placed at different distances. Sprinters are allowed to use the lying down position for flag starts and, on the signal, sprinters get up, turn and sprint the full 20 metres. TESTING PROCEDURE

WARM UP – The athlete should complete their typical competition warm up immediately prior to commencing the fitness test.

1. Set timing gates at two intervals of 2 and 20 metres - If timing gates are unavailable, station other coaching assistants or helpers at each

interval with a stopwatch. Their role is to time from the start to that point ONLY. 2. A pre-screening form (Appendix A) is prepared to record all relevant information of each

individual athlete including: recent and/or current illness; recent and/or current injury; recent training absences; the number of weeks completed in the current training cycle; and any other information relevant to the interpretation of test performances and results.

3. Mark a starting line (0m) using cones in the sand 4. The starting position is the normal flag starting position 5. The athlete may start when a starters pistol discharges or the command “GO” is given,

following the usual set of commands for preparation (e.g. “You are in the starters hands”, “Heads down”, “GO”)

6. The athlete sprints as fast as possible through to the finish line, making sure not to slow down before the finish gate

- Instructing the athlete to sprint to a cone placed 5m past the final timing gate or timekeeper will assist in ensuring the athlete sprints the entire distance

7. Timing at the 2m mark should be taken from the top of the head and the chest at the 20m. 8. Both the split time (at 2m) and final time (20m) for the three trials are recorded on the data

sheets to the nearest 0.01 sec for later assessment and discussion 9. The best times for 2 and 20m are used as the final result even if these times come from

different trials 10. Video footage can be taken at the start and end of the 20m to review initial acceleration and

form throughout the sprint



SSTTAANNDDIINNGG LLOONNGG JJUUMMPP AIM

This test will give an indication of an athlete’s explosive leg power in a horizontal direction in their competitive environment.

EQUIPMENT

• Marker cones • Measuring tape • Clipboard, data sheets and pens

ATHLETE PREPARATION




OVERVIEW

The test is very simple to administer and appears to be sensitive to training induced adaptations in anaerobic power. This test relates to the athlete’s ability to project themselves in a forward direction.


1. Mark a starting line in the sand with cones. 2. A pre-screening form (Appendix A) is prepared to record all relevant information of each

individual athlete including: recent and/or current illness; recent and/or current injury; recent training absences; the number of weeks completed in the current training cycle; and any other information relevant to the interpretation of test performances and results.

3. Allow the athlete to dig out and smooth sand as required. 4. The athlete places their toes on the back of the starting line. 5. With a simultaneous arm swing, crouch and then leap the athlete jumps as far forward as

possible. 6. The distance is measured from the front toe at the start line to the back of the back heel at

the landing site. 7. Three trials are completed with the best value recorded on the data sheets for later

assessment and discussion with the athlete and coaches.



VVEERRTTIICCAALL JJUUMMPP

AIM

This test will give an indication of an athlete’s explosive leg power in a vertical direction.

EQUIPMENT

• Vertical jump apparatus - Similar results can be obtained from using powdered chalk or marker against a wall or taping a

tape measure to a flat wall • Measuring tape • Vertical wall if using powdered chalk or marker pens • Clipboard, data sheets and pens

ATHLETE PREPARATION




OVERVIEW

Absolute and relative jumping ability incorporating arm swing is assessed during the vertical jump test. Where reactive power tests try and isolate leg power by eliminating the use of the arms, vertical jump tests are used to measure vertical power in a specific movement.


1. It is recommended that athlete’s standing reach height be recorded by having the athlete displace as many vanes on the jump device as possible while standing flat-footed and side on to the apparatus or read straight from the tape measure. Athlete should maximally extend their preferred hand displacing vanes on the vertical jump apparatus or marking the wall with the chalk.

2. Starting from an upright position the athlete should stand side-on to the apparatus. 3. With feet together and using a simultaneous arm-swing and crouch, the athlete performs a

vertical jump for maximal height; at the peak of the jump the athlete moves vanes on apparatus out of the way or marks the wall with their maximally outstretched fingers.

4. Athlete should perform 3 trials. 5. Record the absolute jump height achieved for each jump (read straight from the vanes or

tape measure). Calculate relative vertical jump height by subtracting standing reach height from highest absolute jump height.

EXAMPLE

An athlete has a standing reaching height of 5cm. Following their three jumps they record absolute jump heights of 57, 59 and 61cm. These absolute heights are either read from the marks on the wall or using the displaced vanes on the vertical jump apparatus. From these results, the athlete has achieved the following relative vertical jump heights:

Jump 1 = 57 – 5cm = 52cm; Jump 2 = 59 – 5cm = 54cm; and Jump 3 = 61 – 5cm = 56cm

Therefore their greatest jump height would be recorded as 56cm.



COMPARATIVE DATA FROM SLSA NATIONAL HIGH PERFORMANCE SQUADS Averages for female and male squad beach athletes:

SPRINT TEST


10m split time (secs) 1.70 ± 0.13 1.61 ± 0.03

30m split time (secs) 4.10 ± 0.34 3.81 ± 0.03

60m split time (secs) 8.23 ± 0.89 7.74 ± 0.16


VERTICAL JUMP AND STANDING LONG JUMP

Rating Vertical Jump (cm)

Standing Long Jump (cm)

Excellent Greater than 56.9 Greater than 243.6 Above Average 53.9 to 56.8 230.9 to 243.5


FEMALE ATHLETES

Poor Less than 48.0 Less than 205.7

Excellent Greater than 79.8 Greater than 297.5 Above Average 75.6 to 79.7 280.7 to 297.4


MALE ATHLETES

Poor Less than 67.3 Less than 247.0




GGEENNEERRIICC FFIITTNNEESSSS TTEESSTTIINNGG FFOORR AALLLL DDIISSCCIIPPLLIINNEESS AAEERROOBBIICC OORR EENNDDUURRAANNCCEE FF IITTNNEESSSS TTEESSTTIINNGG

• MULTISTAGE BEEP TEST – “BEEP TEST”

AIM

This test provides an indication of an athlete’s aerobic or endurance fitness.

EQUIPMENT

• At least 25m of non-slip surface • Measuring tape • Marker cones • CD/tape player and “Multistage Beep test” CD/Tape

- The Multistage Beep Test compilation is available from the Australian Sports Commission (www.ausport.org.au) • Clipboard, data sheets and pens

ATHLETE PREPARATION




OVERVIEW

Athletes are required to run back and forth between two cones that are placed 20 metres apart to a cadence set by a compact disc/cassette tape that emits a single bleep at regular intervals. They are required to run between the cones and to have reached one end or the other by the time they hear the bleep. At the end of each minute the time interval between bleeps will decrease so that the athlete’s running speed will need to increase. Athletes are required to run until they reach volitional exhaustion or fail to make the line on 2 successive occasions.

TESTING PROCEDURE

WARM UP – The athlete should complete a typical low-moderate intensity (slow jogging and stretching leg muscles) warm up immediately prior to commencing the fitness test

1. On a non-slip surface, mark parallel 20m lines with marker cones. 2. Brief athletes on termination criteria (volitional withdrawal or two consecutive lines missed). 3. Commence CD or tape and follow instructions. 4. Each level lasts approximately one minute with a triple bleep indicating an increase in level

and therefore running speed. The time frame between bleeps decreases resulting in an increased running speed as time progresses.

5. Athletes are encouraged to keep running for as long as possible with verbal encouragement to assist the athlete performing their maximal effort.

6. The test ceases once an athlete voluntarily withdraws or they fail to make the line for 2 consecutive occasions.


Important technique points: • If an athlete completes a lap early, ensure they wait for the next bleep before commencing

the next lap. • Ensure athletes have one foot on or behind the line at the sound of each bleep.



CCOORREE BBOODDYY SSTTRREENNGGTTHH TTEESSTTIINNGG • ABDOMINAL STRENGTH – 7 STAGE ABDOMINAL STRENGTH TEST

AIM

This test provides an indication of an athlete’s abdominal strength.

EQUIPMENT

• Carpeted area or aerobic mats • 2.5 and 5kg weights • Clipboard, data sheets and pens

ATHLETE PREPARATION


- Not participate in high intensity training within the preceding 24-36 hours - Be well rested and without influence of any illness or injury

OVERVIEW

Each of the seven stages of the test become progressively more difficult as the positions on the hands and arms are modified indicating an athlete’s ability to perform tasks requiring abdominal muscle contraction. The athlete is not allowed to have his or her feet held for them by an assistant.

TESTING PROCEDURE

1. The athlete must lie flat on the ground with their legs at 90°. 2. All movements need to be conducted in a smooth and controlled manner. 3. Athlete’s fail if their buttocks or feet leave the ground during attempts of any of the levels. 4. Each stage is conducted as follows - maximum of 3 attempts allowed per stage:

Stage Finishing Position Technique

1 Palms on knees Start with arms straight and hands resting on thighs then slide hands along thighs until the fingers are touching the kneecap.

2 Elbows on knees Start with arms straight and hands resting on thighs then slide hands along thighs until elbows are touching the kneecap.

3 Forearms on thighs Start with arms crossed and resting on the stomach with hands holding the opposite elbows. Raise self until the forearms are touching mid-thighs.

4 Elbows at mid-thigh Start with arms crossed and resting on the stomach with hands holding the opposite shoulders and then move forward until the elbows are touching mid-thighs.

5 Chest on thighs Start with arms crossed behind the head with hands holding opposite shoulders then move forward until chest touches thighs.

6 Chest on thighs with 2.5kg weight

Start with arms crossed behind the head with hands holding a 2.5kg weight and then move forward until chest touches thighs.

7 Chest on thighs with 5kg weight

Start with arms crossed behind the head with hands holding a 5kg weight and then move forward until chest touches thighs.




• ABDOMINAL ENDURANCE TEST

AIM

This test provides an indication of an athlete’s abdominal muscular endurance.

EQUIPMENT

• Carpeted area or aerobic mats • Clipboard, data sheets and pens

ATHLETE PREPARATION


- Not participate in high intensity training within the preceding 24-36 hours - Be well rested and without influence of any illness or injury

OVERVIEW

The athlete completes as many sit-ups as possible in 60 seconds in accordance with level 4 on the 7-Stage Abdominal Strength Test (page 18). During this test, athlete’s ARE permitted to have his or her feet held by an assistant. The purpose of this test is to grade the endurance capacity of the athlete to perform tasks requiring repetitive abdominal muscle contractions.

TESTING PROCEDURE

1. The athlete must lie flat on the ground with their legs at 90°. 2. A partner holds their feet and counts the completed sit ups. A sit-up is considered complete

once the athlete’s elbows touch their mid-thighs. 3. Athletes who fail to have their elbows touching their mid-thighs at the end of a sit-up are

immediately instructed that their sit-up did not count towards their final score. 4. Athletes should aim to accomplish as many completed sit-ups as possible in the 60sec. 5. All results are recorded on the data sheet for later assessment and discussion with the

athlete and coaches.

Aerobic capacity and abdominal strength and endurance test averages all disciplines in the SLSA National High Performance squads:


Swim Athletes Beep Test (mL·kg-1·min-1) 49.9

approx Level 10.10 ±

4.8

53.1 approx Level 11.10

±

4.9

7 stage Abdominal test 6.2 ± 1.1 5.7 ± 1.5 Abdominal Endurance 45.1 ± 6.8 54.2 ± 6.9

Beach Athletes Beep Test (mL·kg-1·min-1) 44.4

approx Level 9.4 ±

8.0


±

1.6


Ironmen/women Beep Test (mL·kg-1·min-1) 51.9

approx Level 11.6 ±

3.8


±

5.0



BBOODDYY CCOOMMPPOOSSIITTIIOONN AASSSSEESSSSMMEENNTT



• ANTHROPOMETRY (SKINFOLD ASSESSMENT)

OVERVIEW

Anthropometry is concerned with making various measurements on the human body via skinfold thicknesses as well as measuring breadths, lengths and girths. From these measurements, estimations of body fat percentages as well as muscle and bone densities can be calculated via numerous mathematical equations relevant to age, gender, sites assessed and physical activity levels to name a few. Skinfold assessment estimations of body fat have proven to be acceptable and accurate although research acknowledges that the distribution of fatty tissue is not constant throughout the body and therefore can only approximate body fat mass.

Assessing various sites across the body allows regional comparisons of skinfold thickness to be made between tests. For example, if the athlete’s previous test indicated the skinfold at their abdominals was 20.4 mm and the subsequent assessment (perhaps following training or weight loss strategies) was 18.7 mm, then the athlete has lost 1.7 mm on their abdominals. This assessment is most accurate with the same person conducting the assessments each time and is best used for comparing body composition between various training phases and identifying the distribution of weight gained or lost. Therefore it is recommended that athletes and coaches utilise a qualified Anthropometry technician (such as some dieticians, sport scientists, personal trainers or gym trainers).

A typical index used with athletes is the “Sum of 7” measurement. This measurement is simply the total of the 7 skinfold sites typically assessed including: triceps, biceps, back, hips, abdominals, thigh and calf. Body composition can then be calculated by using these values in appropriate equations.

Anthropometric characteristics for the various disciplines associated with the SLSA National High Performance squads:


Swim Athletes

Height (cm) 175.5 ± 6.2 182.8 ± 4.8 Weight (kg) 71.9 ± 5.4 86.4 ± 9.9 Sum of 7 Skinfolds (mm) 85.3 ± 52.7 50.2 ± 30.9

Beach Athletes


Ironmen/women





IINNTTEERRPPRREETTIINNGG TTHHEE RREESSUULLTTSS WWHH AATT DDOOEESS AALLLL TTHHIISS MMEEAANN ?? You can now conduct the same fitness testing that the Australian Institute of Sport (AIS) conducts on the SLSA National High Performance squad each season. Results from your testing sessions can also be compared to averages obtained from the testing conducted by the AIS for the SLSA National High Performance squads from 1999 to 2005.

It is important to note that fitness testing is best utilised when comparing results on an individual athlete to monitor their progression through a prescribed training program. To assist with the interpretation of your testing results, coaches and athletes should consider the following:

• Was the final result an improvement on previous testing sessions? • What recent medical history may have influenced the results? • How has the structure of current training sessions influenced performance? • Were there minimal external influences on the testing sessions (e.g. influence of wind or tidal

variations)? • Were there technical influences that may have influenced results? • How did the athlete rate their efforts on the tests (rating of perceived exertion)?

These questions can assist an athlete or coach to understand the atmosphere in which the tests were conducted and factors that may have influenced the results of the testing. Therefore should a decrement in performance be identified, the athlete or coach is provided with indicators to assist identifying the specific cause. Conversely, if performances are improved, the athlete or coach can identify which aspect of their training program has been successful thereby evaluating their annual program as well as the individual athlete’s response to that program.

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• Ideally, results should be kept somewhere safe and used for comparisons with results obtained from subsequent testing sessions.

• Each coach should try to collect their own results and convert them into normative scales for their regional level athletes, state level athletes and national level athletes. This will allow continuous comparisons for their squad and when used in conjunction with competition results, may assist to identify potential talent, select teams or adapt training.

• As with all fitness testing, results are worthless if the athlete or coach cannot interpret them. Results should be expressed in terms that provide meaning to the results. For example, a result on the Multistage beep test of reaching level 10.11 corresponds to a predicted VO2MAX of 50.2 mL·kg-1·min-1 which may hold little relevance to an athlete or coach. Therefore when reporting and comparing results, the level of performance, level 10.11, would be the best form of reporting the results to the athlete and coach.



AAPPPPEENNDDIIXX AA

Part A - EXAMPLE PRE-SCREENING FORM

Name: ________________________________________ Date: _________________ Address: ______________________________________________________________ ______________________________________________________________ Date of Birth: ________________________ Height (cm): _____________ Weight (kg): ________________

Recent Training Information – Complete the following:

Your current training phase: Number of weeks in current phase:

Completed weeks of current phase: Date of last recovery week:

Recent absences from training due to illness: Yes ( ) No ( )

Symptoms:

Most recent carnival date: Next carnival date:

Other relevant information: Past Medical History – Have you ever had any of the following and if so, when? Date Date Rheumatic Fever ( ) __________ Lung Disease ( ) ___________ High Cholesterol ( ) __________ Operations ( ) ___________ High Blood Pressure ( ) __________ Diabetes ( ) ___________ Any heart trouble ( ) __________ Epilepsy ( ) ___________ Disease of the arteries ( ) __________ Asthma ( ) ___________ Varicose Veins ( ) __________

Please give details:________________________________________________________ _______________________________________________________________________ Family History – Have any of your close relatives had any of the following? Age Relative Age Relative Heart Attack ( ) ____________ Congenital Heart Disease ( ) ____________ High Blood Pressure ( ) ____________ Heart Operations ( ) ____________ High Cholesterol ( ) ____________ Other ( ) ____________ Diabetes ( ) ____________

Please give details: _______________________________________________________ _______________________________________________________________________



Recent Injury History – Have you had any of the following in the last 12 months? Injuries to: Ankle ( ) Hips ( ) Knees ( ) Shoulders ( ) Back ( ) Legs ( ) Elbows ( ) Wrists ( ) Please give details: _______________________________________________________ _______________________________________________________________________ Present Symptoms Review – Have you recently had any of the following, if so when? Chest Pain ( ) _____________ Coughing of blood ( ) _____________ Shortness of Breath ( ) _____________ Back Pain ( ) _____________ Heart Palpitations ( ) _____________ Swollen, stiff, painful Cough on exertion ( ) _____________ joints ( ) _____________ Please give details: ______________________________________________________ ______________________________________________________________________ Medication – Are you currently taking any medication? YES NO If yes, what medication are you taking? ________________________________ What is this medication for? _________________________________________ Exercise – Have you ever been told NOT to exercise? YES NO If YES, for what reason? _________________________________________ _______________________________________________________________________ Is there any present reason why you should not be able to exercise at a moderate to vigorous pace under monitored conditions? YES NO

If YES, why?

Your weekly training sessions:

DAY MORNING AFTERNOON Monday Tuesday Wednesday Thursday Friday Saturday Sunday



Part B - EXAMPLE RESULTS SHEET NOTE: It is recommended that coaches devise their own personalized results sheets to allow familiarity of recording results and taking notes.

Athlete: Date:

Conditions:

BEACH TESTS NOTES FIRST TRIAL SECOND TRIAL THIRD TRIAL Vertical Jump

Standing Long Jump

Flag Acceleration test 2m 20m 2m 20m 2m 20m

10m split

30m split

60m split

90m split

CRAFT TESTS HR RPE TIME STROKE RATE

Malibu Board

Surf Ski

SWIM TEST

TARGET TIME HR RPE TIME STROKE RATE

PB + 35s

PB + 30s

PB + 25s

PB + 20s

PB + 15s

PB + 10s

PB + 5s

TEST RESULT Multistage Beep Test Level

7-Stage Abdominal Strength Test Level

Abdominal Endurance – 60s Sit Ups

NOTES:



Interpreting the diagram:

Points A and B represent the point at which lactate accumulation exceeds lactate removal from the system resulting in a rapid rise in lactate levels – anaerobic threshold.

A – for the Sep 25 2003 results (?) B – for the Oct 29 2004 results (¦ ) From these points, training intensities can be determined by reading from the horizontal velocity scale. To determine heart rate on the heart rate-velocity curves, find the AT velocity, draw a line straight up and where this intersects with the curve will determine the AT heart rate. When you compare the 2 sets of results in the figure, the velocity (i.e. training intensity) required to attain AT in Sept 2003 was higher than that required in Oct 2004. This indicates that the athlete was capable of performing at higher intensities in 2003 than in 2004, therefore representing that the athlete performed better in the 2003 results.

AAPPPPEENNDDIIXX BB

•• HHEEAARRTT RRAATTEE AANNDD BBLLOOOODD LLAACCTTAATTEE IINNTTEERRPPRREETTAATTIIOONN At the High Performance camps, results are processed using standard computer software for the generation of heart rate-velocity and lactate-velocity curves. Heart rate and blood lactate responses to sub-maximal exercise are sensitive indicators of endurance fitness, and blood lactate responses are related to training induced adaptations occurring within skeletal muscle. In practice, improvements in fitness are indicated by characteristic changes in the heart rate-velocity and lactate-velocity relationships.

These curves are used for two main purposes:

1. To prescribe training speeds and intensities; and 2. Monitor longitudinal changes in aerobic fitness over time with training.

Training speeds can be identified from the heart rate-velocity and lactate-velocity curves by simply reading off the scales displayed in the figure below. Training thresholds can also be determined from these curves to allow coaches to adopt during training. Lactate threshold (LT) represents the initial increase in blood lactate above resting levels and represents how long an athlete can sustain a particular intensity. From a coaching perspective, exercising at or above an athlete’s LT provides beneficial aerobic training although higher intensities have proven even better while exercising at or slightly above anaerobic threshold (AT) is often referred to as the optimal training intensity.

Assessment for changes in heart rate and blood lactate interpretation should be undertaken on an individual basis as responses can be influenced by age, training background, immediate training history, injury and motivation. The corresponding heart rates and velocities associated with LT and AT determined via the blood lactate assessment provide a convenient indicator for coaches to prescribe and monitor appropriate exercise intensities. Ideally coaches aim to stress the LT and AT of their athletes in order to increase their thresholds, allowing the athlete to perform at higher intensities for longer periods of time (endurance).

A B



AAPPPPEENNDDIIXX CC

•• BBOORRGG’’SS RRAATTIINNGG OOFF PPEERRCCEEIIVVEEDD EEXXEERRTTIIOONN ((RRPPEE)) SSCCAALLEE

66

77 VVEERRYY VVEERRYY LLIIGGHHTT

88

99 VVEERRYY LLIIGGHHTT

1100

1111 LLIIGGHHTT

1122

1133 SSOOMMEEWWHHAATT HHEEAAVVYY ((HHAARRDD))

1144

1155 HHEEAAVVYY ((HHAARRDD))

1166

1177 VVEERRYY HHEEAAVVYY ((HHAARRDD))

1188

1199 VVEERRYY VVEERRYY HHEEAAVVYY ((HHAARRDD))

2200

sls a high performance testing protocols

Documents

generic fitness testing

surf life

speed test

beach disciplines sprint

bondi beach nsw

incremental step test

craft disciplines surf

appendix b