Premiership level fitness test results

Wildkid

Iv obtained information of two fitness tests performed by a premiership team and the average results . Run 4 min rest two mins run 4 min.Average distance covered 2600 metres. 2nd test 150m shuttle test ,30 on 30 off times 6.Average distance 780 metres .I did these tests myself and fell well short im gonna try achieve the desired results as a personal fitness goal.If i can achieve the above results in the tests does that then mean im fit as a premier league footballer or are fitness slightly misleading ? Cheers

eet fuk

What results did you get out of interest?
It's a cool target to set imo

In answer to your question I'd imagine there's a lot more tests that premier league footballers are put through to prove their fitness (agility/strength/mobility I'd say). If you passed all of them the yea, I guess you'd be as fit as them! But probably not as good at football!

d-gal

780m is an exceptional score. I've only seen 3 people before hitting an 800m score - funnily enough all GAA lads (one which was 820m).

Out of interest does it say was the test on pitch/Astro/indoors? Did they have to touch the floor with their hand or just turn and go? All would alter result outcome

OP if you hit 780 then consider it a very nice achievement, on any surface. The ability to accelerate smoothly out of each marker is a hard one to master in itself.
The first test take it with a pinch of salt, its very hard for the average person to pace themselves properly in that, it'd take plenty of practice to get the best out of yourself

Wildkid

My results were 900m and 800m on the aerobic test so combined score of 1700 and 650 on the anaerobic test .im carrying bit of weight too so obv plan is to train hard eat right lose body fat and see the scores get better it's a year long plan not just a few weeks it's like a long term goal that I plan to build towards slowly but efficiently .no wasn't said weather it was grass or Astro etc or if you had to touch the cones or just foot to the line .

Mellor

d-gal wrote: »

The first test take it with a pinch of salt, its very hard for the average person to pace themselves properly in that, it'd take plenty of practice to get the best out of yourself

Doing it on a treadmill would be a good way to auto-pace it.

15km/h = 2,000m
18km/h = 2,400m
19.5km/h = 2,600m
21km/h = 2,800m

GreeBo

Im confused by the second test, if everyone is running 150m 6 times, do you not just get the same distance or is it few can get the last few runs done within 30s?

Alf Veedersane

GreeBo wrote: »

Im confused by the second test, if everyone is running 150m 6 times, do you not just get the same distance or is it few can get the last few runs done within 30s?

The total distance of the shuttle runs is 150m. You won't necessarily complete 150m in 30s.

The cones are set at 5m intervals out to 25m. You go out to 1st and back (10m done). Out to second cone at 10m and back (10+20)). Out to 33d (@15m) and back (10+20+30). Out to 4th (@20m) and back (10+20+30+40). Out to 5th (@25m) and back (10+20+30+40+50 = 150).

So you do as much as you can in 30s. Rest for 30s. Start again. Total is cumulative from each of the 6.

Mellor

If you finished the 150 each time you'd score a 900.
The 780 score in the op works out at 130x6. Obviously you'd prob start stronger and fade a bit. But you get the idea.

GreeBo

Alf Veedersane wrote: »

The total distance of the shuttle runs is 150m. You won't necessarily complete 150m in 30s.

The cones are set at 5m intervals out to 25m. You go out to 1st and back (10m done). Out to second cone at 10m and back (10+20)). Out to 33d (@15m) and back (10+20+30). Out to 4th (@20m) and back (10+20+30+40). Out to 5th (@25m) and back (10+20+30+40+50 = 150).

So you do as much as you can in 30s. Rest for 30s. Start again. Total is cumulative from each of the 6.

Pfft, 10s per 100M, say 16s for the 150

I'd be having a cup of tea & a snickers between each set.:cool:

Thx for explaining, sounds like a version of the horrible old bleep test <shudder!>

Wildkid

GreeBo wrote: »

Pfft, 10s per 100M, say 16s for the 150

I'd be having a cup of tea & a snickers between each set.:cool:

Thx for explaining, sounds like a version of the horrible old bleep test <shudder!>

It's a nightmare of a test every time I do it I get that burning in my chest and real kinda sweet taste in my mouth it's horrible !

Mellor

Wildkid wrote: »

Run 4 min rest two mins run 4 min.Average distance covered 2600 metres.

Gave this a go yesterday for my cardio session.
2200m total, 1100m in each have. I reckon I could push that up to 2400m but that'd be the limit at this stage I reckon

Wildkid

Mellor wrote: »

Gave this a go yesterday for my cardio session.
2200m total, 1100m in each have. I reckon I could push that up to 2400m but that'd be the limit at this stage I reckon

Good going you must have decent aerobic fitness I'd say 1-2 months really concentrating on improving aerobic capacity and you'd hit the 2600 .iv only been concentrating on the anaerobic stuff for the last 7 weeks as I feel it's the more relevant to soccer and my position (striker ) so iv seen an increase in my anaerobic test but not my aerobic ,once I can get my anaerobic score to 700+ il start throwing in some more aerobic sessions to start bringing up the aerobic fitness .it can be difficult to try really get good gains in both at the same time prob best giving one more concentration that the other

Mellor

I've done a decent bit of aerobic work already this year working on my mile and 5km times. The above it reflective of that work. I wasn't 100% this week, but cranking the treadmill up to 18km/h and I'd be hanging on by the end of it.
To hit 2600m, I'd estimate you need to be able to do 1km in about 2m50, and a sub 5min mile. I'd have to put a lot of work in to get to there, it might be possible but my other training would suffer.

I don't have anywhere to try out the second one. Not sure how truly anaerobic it is. Probably less so that weights

gramar

Mellor wrote: »

Gave this a go yesterday for my cardio session.
2200m total, 1100m in each have. I reckon I could push that up to 2400m but that'd be the limit at this stage I reckon

I had a go at it too yesterday as it happens. Same result, 2200 metres in total. I did 3:32min/km pace for a mile a few weeks back so there's a bit more there maybe explained by less than ideal conditions and surface.

It's a long way from there to the 2600m avg of the PL which is just over 3min/km pace something I could only manage over a few hundred metres at most.

Wildkid

Mellor wrote: »

I've done a decent bit of aerobic work already this year working on my mile and 5km times. The above it reflective of that work. I wasn't 100% this week, but cranking the treadmill up to 18km/h and I'd be hanging on by the end of it.
To hit 2600m, I'd estimate you need to be able to do 1km in about 2m50, and a sub 5min mile. I'd have to put a lot of work in to get to there, it might be possible but my other training would suffer.

I don't have anywhere to try out the second one. Not sure how truly anaerobic it is. Probably less so that weights

Second one is to test your ability to sprint hard recover and sprint again I thought that was the anaerobic energy system it would be testing as that's the energy system your using when sprinting .