FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
FHBC Fitness Testing Protocol and Tips
2008 U14 Zone, U16 & U18 Regional
High Performance Field Hockey Squads
Philosophy:
Field Hockey BC aims to develop the best field hockey athletes in this country, and
provide opportunity for athletes to excel at the regional, provincial and national levels.
Part of this commitment includes working on your physical, mental, tactical and
technical skill sets.
A high performance athlete needs to learn how to train. Fitness in the game of field
hockey is just as important as passing and receiving, scoring, tackling, making saves and
playing well. Fitness is key to your success both in the short and long term in playing this
sport, and importantly, it helps you maintain a healthy and active lifestyle, helping to
minimize and prevent injuries.
Why do we test fitness?
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It is one of the overall components of a high performance athletic experience.
To determine baseline and progressive data on athlete performance.
It is an evaluation of athlete progress; for self and others.
To provide a basis for athletic screening within the FHBC high performance program and
in comparison to established norms at the elite and international levels.
To expose & familiarize athletes with testing protocols that will become mainstream in
their careers; and to lower the intimidation factor associated with testing.
What is being tested?
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Aerobic fitness and Endurance
Speed & Agility
Strength
How are we testing fitness?
Each of the tests performed have protocols to follow, aiming to maintain validity,
reliability and consistency of the data. Each test performed will be described below.
When are we testing?
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Each age group will perform 2 official Beep tests (January & March)
Each group will perform 2 sets of the additional tests: push ups, held plank & held squat
(January & March)
1|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
Beep Test Preparation:
This is a recognized test of aerobic fitness appropriate for field hockey as determined by
the FHBC exercise physiologists and the FHBC High Performance Committee. This test
is also used by the men’s and women’s national team programs.
The Australian version of the test will be used in all regions of the province to increase
consistency, validity and reliability of the results. Athletes will receive their specific
training programs in advance in order to prepare appropriately for the testing. The test
is to be performed at the appropriate times within the training program phases as
outlined by FHBC and the exercise physiologists. The Beep test is a test of aerobic fitness
with an anaerobic component as well as a gauge of mental toughness. How well can an
athlete “tough it out” when the test levels become challenging? This mental toughness
has a direct link to how well an athlete will perform on the field when the “going gets
tough” in the game environment.
At no time should an athlete be using the beep test to train for the test. The age
appropriate 12 week aerobic training program will prepare athletes for the testing. To
decrease any anxiety surrounding the testing, coaches are encouraged to discuss and
explain the purpose of the beep test and how best to prepare for the testing day. If an
athlete has been diligent about following their FHBC age appropriate fitness program,
then their individual testing results should be a reflection of that accomplished training.
Suggestions for preparation of Beep Test testing session:
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Pre-hydration: It is recommended that athletes pre-hydrate the night before or early in
the day far enough in advance of the test, so that when running the beep test, they are
relying on the stored water in their bodies. A quick measure of one’s hydration is to
check for a very weak colour (or no colour) in their urine. 500mls – 1L of water 2-3
hours before training, allowing for some of it to void out.
Adequate rest: Often an area in training that athletes ignore is adequate rest for their
body! Dr. Samuels, University of Calgary Centre for Sleep and Human Performance
advocates that adolescents need 9-10 hours per night to be adequately rested and
recovered from training. Athletes should aim for regular, structured and consistent
amounts of sleep for best performance. Aim to go to bed at the same time each night
for the same length of sleep.
Adequate food intake: prior to testing athletes need to have eaten far enough in
advance to allow for enough digestion time. The general rule of thumb is 1.5 hours prior
to strenuous exercise athletes should have a high carbohydrate snack. These snacks
could include:
2|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
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-Fruits like bananas, orange, apples, dried fruit, fruit juices, fruit bars
-dried cereals, low fat granola bar, fig newtons, low fat oatmeal cookie
The key is not to consume volumes of food…rather an adequate amount to hold you
over until the test is complete. The more important meal is what you ate the day
before!
Footwear and clothing: athletes need to wear footwear suitable for the surface they
will be running on. Runners with adequate support for inside a gym (not skate shoes),
runners or turf shoes for outside on a short turf. Cleats would be adequate for longer
turf. Wearing running shoes on the turf may cause an athlete to slip on the pivot step,
depending on the weather &/or surface condition. Comfort is the key. Do not wear
brand new shoes in a testing environment! Always break them in first.
Clothing should be comfortable and suitable for either inside or outside running,
depending where the athletes will be performing the test.
Beep Test Protocol:
-20m multi-stage shuttle run
-Athletes run “in time” with the beeps between levels on the disc. An athlete must
reach the line with their foot either on or over the line in order for that shuttle to count.
As soon as an athlete misses 2 consecutive “touches” of the line, their score is recorded
as the final level where they reached the line. Consequently they are finished the test
and must remove themselves at that point, or a coach or spotter will tell them to stop.
-An athlete should remove themselves from the test at a point if they are feeling weak,
faint or dizzy.
-Athletes who take asthma medication need to be sure to take it in advance of the test
according to Doctor’s instructions. Focusing on reducing anxiety will reduce the
likelihood of an athlete having a reaction. However, asthmatics need to be versed in
how to help them deal with an “attack” should it occur during a test.
HINTS:
-Aim to pivot on the line in time with the beep.
-Use regular, deep breathing early in the test, so that it becomes automatic when the
going gets tough. Arms should be used to assist in the movement of the legs, as the
athlete becomes fatigued during the latter part of the test. Lactic acid will build up in
the leg muscles, so our arms can assist us through the final stages.
-Upon completion of the test, athletes are encouraged to keep moving around. Do not
sit down right away! You need to keep the blood flowing through the muscles and a
3|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
proper cool down is necessary after completing the test. Use your heart rate as a guide.
The BPM should drop significantly within the next 3 minutes after the test. If it does not
slow down right away, allow a longer cool down.
Strength Tests:
Maximum Push-Up Protocol:
Athletes pair-up, one partner is the “counter” while the other partner is performing the
test.
Athletes aim to complete as many push-ups as possible in an unspecified amount of
time
1) Athletes must begin with arms completely extended and in push-up position,
hands placed under shoulders
2) Feet together (push up from toes) , knees off the ground
3) 1 push up is completed with 1 second count up and 1 second count on the way
down
4) Lower your body down maintaining the straight back and hips – until elbows
break approximately 90degrees.
5) Push yourself back up to the start position and repeat
6) Athlete must keep their back straight & flat
7) Athletes who are unable to maintain these criteria for the push-up must stop the
test (i.e. stop count if back bends or rep is not completed to 90 degrees or they
miss twice in timing).
Held Plank (Front Bridge):
- In the same pairs athletes will now be asked to hold a plank position for 1 minute
(Under 14s will be asked to hold for 30 seconds)
-Results will be either a pass/fail
Protocol:
1) Athletes will start with their stomach on the ground, and forearms under chest.
2) Toes are on the ground.
3) Push forearms away from chest, elbows on the floor under shoulder blades,
making a fist with both hands.
4) Hold into a plank position; keep stomach tight, tucking belly button toward
spine.
5) Back is straight, do not let buttock raise in a “tent” or hips sink to floor.
Athletes who are unable to meet the criteria for the plank will be required to stop the
test.
4|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
Held Squat:
- In the same pairs athletes will now be asked to hold a squat position for 1 minute
-Results will be either a pass/fail
Protocol:
1) Athletes will start with their feet shoulder width apart with toes pointing
forward and feet even.
2) Feet are flat on the ground.
3) Keeping chest high, athletes will bend at the knees and hips until thighs are
parallel with the floor maintaining even weight distribution through the whole
foot (buttocks below level of the knee).
4) Hold the squat position maintaining erect spine, chest high, gaze forward, arms
reaching forward at shoulder level.
5) Athletes must maintain this position for the duration of the test time. Failure is
defined by any break in form (bending forward further at waist, unloading heels,
thighs not parallel with ground, excessive leg shaking, biasing one leg, falling
over).
6) Athletes who are unable to meet the criteria for the squat will be required to
stop the test.
Agility Test:
T-test: Tests athlete agility (quickness – leg power and speed) over a 5 yard distance in
four directional movements (forward/right/left and backward). This test measures an
athlete’s ability to rapidly change direction and position in a horizontal plane while
maintaining balance and control while moving as quickly as possible. The footwork is as
important as where the athlete balances their body weight. Aim to run with your
weight on the balls of your feet…not back on your heels, or tip-toed. Cross-over steps
are not permitted. Use a shuffle/run like you would on the field hockey turf.
5|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
Protocol:
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From start line, athlete sprints forward to the centre cone (B) and touches it with the
right hand (note that you will be moving to the left in the next movement)
Athlete shuffles to the LEFT facing forward and touches the base of the cone (C) with
left hand
Athlete shuffles to the RIGHT facing forward and touches the base of the cone (D) with
right hand
Athlete shuffles back to the centre cone (B) facing forward and touches the base of the
cone with the left hand
Athlete runs backwards to starting line.
Critical Points:
Test results will not be counted if proper footwork is not used. Athletes must ensure
that they:
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Always face the same direction during the test.
Shuffle between cones without crossing over their feet.
Touch the base of the cone with the nearest hand.
Athletes rotate through their two attempts allowing a minimum of 90 seconds
rest between their sprints.
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.
FIELD HOCKEY BC
202 – 210 West Broadway
tel 604.730.7220
Vancouver, B.C. V5Y 3W2
fax 604.873.8488
Email: dallas@fieldhockeybc.com, highperformance@fieldhockeybc.com, robin@fieldhockeybc.com
Safety note: Ensure there is enough space behind the start/finish line for the athlete to
stop when running backwards. Have another person as “spotter” to catch an athlete
that may fall backwards toward the finish.
SPEED TEST
20m Sprint
Acceleration and speed are crucial requirements in many sports. In field hockey,
increased speed facilitates advantages over opponents and helps athletes to move
quickly into position. This test examines two measures of speed, one is the ability to
accelerate from a static position, and two, the ability to reach and sustain maximum
linear speed.
Protocol:
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Athlete starts when ready once she has entered the designated sprint area (if using a
timing system no auditory cue is necessary)
Athlete starts in a staggered stance with foot of choice on the start line or touch pad
Timing will start when athletes foot leaves the touch pad
Athlete sprints as fast as possible THROUGH to the finish line, making sure not to slow
down before crossing the line (Focus past the finish line)
Athlete may repeat sprint after minimum 90 second rest
7|Page
This document has been prepared by Carolyn Gillespie, FHBC Regional Coach,
Pinnacle Sports Physiotherapy, Kelowna, B.C.