Fitness Test Standards

To help you interpret the results of our team fitness test/movement screen we have posted the most common “norms/scores/results” for each test item.

Hexagon Test (USTA)

Hexagon Norm

10m Sprint (Tennis Australia mean)

U19 Boys 1.83s

U19 Girls 1.99s

Standing Broad Jump

Standing Broad Norms

 

Single Leg Standing Broad Jump

No norms available, so team rank/average. Note left and right leg scores should be the same.

Spider Test (USTA)

Spier Test norms

Planks (pass/fail)

Front 60 sec., side 60 sec.

Single Leg Squat

Note:  video from front to check proper alignment (knee cap over 2/3rd toe throughout) and R/L scores should be the same.

12+ excellent

8-12 good

<8 needs improvement

Stability Ball Single Leg Curl

12+ excellent

8-12 good

<8 needs improvement

Lying Hamstring Flexibility (pass/fail)

Completely STRAIGHT leg should be 90 degrees to the floor.

Shoulder Tricep Flexibility (pass/fail)

Finger tips should be interlocked (pass) and right/left arm should be the same. If fail, record & report the distance between fingertips in inches.

Lying Shoulder Internal Rotation (pass/fail)

Arm should be at least 45 degrees to the floor and both arms should be the same.  Measure and record the distance from the hand (straight) to the floor in inches.

Rope assisted IT Band/Glute Flexibility (pass/fail)

With back and both shoulders in contact to the floor, the leg should be at 90 degrees & both legs should be the same.

Rope Assisted Adductor Flexibility (pass/fail)

With back and both shoulders in contact to the floor, the leg should be at 90 degrees & both legs should be the same.

Lying Hip Flexor (pass/fail)

Entire posterior upper leg (thigh) should be in contact with the table.

Aerobic Beep Test (Tennis Australia)

Female

Average Level 10

Excellent Level 12

Male

Average Level 12

Excellent Level 15

2 X 100 Touches

Female

Average Level 6:15 min. for 1st, 6:45 for 2nd

Excellent Level 5:45 for 1st, 6:15 for 2nd

Male

Average Level 5:30 for 1st, 6:00 for 2nd

Excellent Level 5:00 for 1st, 5:30 for 2nd

Lifecycle Steady State

After estimating your VO2max:

Female

Average Level 45-50

Excellent Level 50+

Male

Average Level 50-55

Excellent Level 60+

5K

Male

Average 21:00

Excellent  18:00

Female

Average 24:00

Excellent  21:00

 

 

 

 

 

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