30 METRES TEST:

It tests your speed

Starting from a stationary position with feet behind the starting line.

The test involves running a sprint.

Overhead Medicine Ball Throw:

This test measures upper body strength and explosive power

The subject stands at a line with the feet side by side and slightly apart, and facing the direction to which the ball is to be thrown.

The throwing action is similar to that used for a soccer/football sideline throw-in.

Step forward over the line after the ball is released

Standing Long Jump Test (Broad Jump)

This test measures the explosive power of the legs

The athlete stands behind a line marked on the ground with feet slightly apart

Swing your arms and bend your knees to provide forward drive.

The measurement is taken from the line to the nearest point of contact on the landing (back of the heels)

Try to jump as far as possible, landing on both feet without falling backwards.

SIT AND REACH TEST:

This test measures flexibility in the back and lower hamstrigs.

Sit on the floor with your legs pointing straight out in front of you.

Reach as far as you can along the ruler over the bench, keeping your legs straight

SIT UP IN 60 SECONDS:

This test measures the strength and endurance of the abdominals and hip-flexor muscles.

Lie your back on the floor, bend your knees and cross your arms in your chest

You must touch your knees with your elbows.

After doing the set up, you must touch the mat with your back.