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Performance Testing/Training

Goals and Objectives

The goal of our performance training/tesing/physical conditioning program is to expand the athletic potential of each player by enhancing overall athleticism.  Relying on the latest in performance training scientific research, our experts create a uniquely harmonized performance enhancement program that is dedicated to achieving athletic excellence and maximizing athletic potential.  Physical Conditioning has a proven track record of elevating athletic performance for athletes at every level from professionals to adults to juniors who compete in every sport imaginable.

Our Partner in Tampa / Sarasota

Since 2001, thousands of athletes of all ages and abilities have been trained by Titus Sports Academy, the Tampa Bay Fire's performance training experts.  Based on the expertise of its staff and their previous training experience and successes, Titus Sports Academy has built a worldwide reputation. Titus coaches have participated and coached at collegiate, professional, and Olympic levels. Their roster of clients is highlighted by Olympians, Navy SEALs, Heisman trophy winners, Butkus Award winners, Jim Thorpe Award winners, X Games World Champions and many other top performers.

The goal of Titus Sports Academy is to teach the methods and exercises necessary to bring out an athlete’s full potential and in the training process improve the psychological capacity of each athlete so they are more determined and prepared to succeed in the game.  Titus has a balanced approach of athletic development, evaluation, and planning that can give all athletes, in any sport, at any level the chance to improve their performance.

Our Partner in Rochester

The goal of PCX Sports Performance is to teach the methods and exercises necessary to bring out an athlete’s full potential and in the training process improve the psychological capacity of each athlete so they are more determined and prepared to succeed in the game.  PCX has a balanced approach of athletic development, evaluation, and planning that can give all athletes, in any sport, at any level the chance to improve their performance.

Benefits of Participation

Benefits of participation in our sports performance testing program include:

  • Increases an athlete’s mental and emotional capacity to learn and overcome challenges
  • Maximizes athlete’s physical qualities to improve sport performance
  • Improves game speed and helps athletes improve game stamina
  • Reinforces the fundamentals of sprinting, jumping, throwing, and cutting
  • Develops the maximum power that the body can produce
  • Strengthens and stabilizes joints and the torso
  • Decreases body fat and improves body composition

The following table describes the speed-strength training levels that athletes may be categorized by based on specific criteria:

Level Description Requirements
Level I An introductory level that focuses on mobility / flexibility, agility, balance, reaction speed, and coordination for young athletes. There is an extreme emphasis on posture and joint flexibility in this level to make sure the foundation is laid for future conditioning. Depending on size and abilities, this level is primarily for athletes ages 7 - 10. Athletes will be placed in Level 1 SST if they meet any of the following: 1) Are ages 7, 8, 9, or 10 years old on the testing date. No exceptions. 2) Are 11years old on the testing date and the Titus coach, determines they are better suited for Level 1 SST than Level 2.
Level II This level introduces more resistance training to the workout for the athlete that is more developed in age and size than level 1. The Level 1 foundations of mobility, agility, coordination, and reaction speed are continued with an increased intensity and volume. This level usually matches ages 11-14 years old and is also great for building any young athlete’s fitness base. Athletes will be placed in Level 2 SST if they meet any of the following: 1) Are 11 on the testing date and the Titus coach, has NOT determined they are better suited for Level 1 SST. 2) Are ages 12, 13 years old on the testing date. No exceptions. 3) Are 14 years old on the testing date and the Titus coach, determines they are better suited for Level 2 SST than Level 3.
Level III This level is for the athlete that is able to maintain proper form and technique with heavier resistance and more repetitions. There is much more emphasis on building strength at this level compared to Level II and there is an increase in the intensity and complexity of the speed training drills. This group is highly motivated and looking to increase their speed and strength to gain an edge on their competition. If you are a high school or college athlete and really want to get stronger and faster, this level is it. Athletes will be placed in Level 3 SST if they meet any of the following: 1) Are age 14 on the testing date and the Titus coach, has NOT determined they are better suited for Level 1 SST. 2) Are ages 15, 16, 17, 18 years old on the testing date. No exceptions. 3) Are 19+ years old on the testing date and the Titus coach, determines they are better suited for Level 3 SST than Level 4.
Level IV This level is for the elite college or pro athlete Athletes will be placed in Level 4 SST if they meet any of the following: 1) Are age 19+ years old on the testing date and the Titus coach determines they are Level 4.

Fire's Performance Tests

The following table provides a detailed description of the standard performance tests used to evaluate each Fire player:

Test Function What/Why? Equipment Test Execution
Height Biometrics Recorded increment of measure – feet and .5 inches, ex) 5 ft. 10.5 inches; Vertical distance from a plane of reference; Height is recorded to track the growth of athletes (SST) and to calculate Body Mass Index (BMI) for all tests Measure Using measure. Height is taken WITH SHOES ON
Weight Biometrics Recorded increment of measure - 1 pound, ex) 186 pounds; Measure of body mass; Weight is recorded to track the growth of athletes (SST), tracking body weight and to calculate Body Mass Index (BMI) for all tests Scale Using scale. Weight is taken WITH SHOES ON
Body Mass Index Biometrics Recorded increment of measure - .01%, ex) 28.09% ; Calculation of body mass vs. height; Body Mass Index or BMI is based on your height and weight. Doctors often use BMI to determine if a person is underweight, at a healthy weight or is overweight/overfat in order to indicate if an individual is at risk for other health problems. While BMI is accurate for some people, it doesn’t usually work as far as a good gauge of health. The BMI does not provide quantitative information about the composition of weight in terms of fat mass and fat-free mass. It is important to remember the following: You could have a high BMI but be at a weight that is considered healthy if you’re muscular or athletic. You could have a normal BMI and have poor nutrition. It’s important to talk to your doctor about weight-related health risks. Calculate 1) Take the height of the client in inches and square the number (i.e. multiply the number of inches by the same number of inches); 2) Divide the weight in pounds by the second figure (the height in inches squared); 3) Multiply that answer by 703. The answer is the clients Body Mass Index.
Body Fat Biometrics Recorded increment of measure – 0.1 percentage, ex) 16.3% ; Used in assessing total body mass that is fat mass;What & Why? Body Comp refers to the proportion of fat and fat-free mass in the body. Those with a higher proportion of fat-free mass to a lower proportion of body fat have a healthy body comp Calipers 3 point measure; Men-Chest, Abs, Thigh / Women-Tricep, Suprailiac, Thigh - Triceps: a vertical fold on the posterior midline of the upper arm halfway between the top of the shoulder joint and elbow joint Suprailiac: a diagonal fold above the crest of the hip at a midaxillary line Thigh: a vertical fold on the anterior aspect of the thigh, midway between the hip and knee joints Midaxilary: a vertical fold on the lateral aspect of the rib cage just below the level of the sternum Chest: a diagonal fold midway between the anterior axillary line and the nipple
Cooper Scale Sit-n-Reach Flexibility/Mobility Recorded increment of measure - .5 inches, ex) 15.5 inches; Two attempts per athlete; Assessment of flexibility/mobility of the hips, low back and hamstrings; While most people experience some kind of low back pain in their adult life and hamstring flexibility affects posture and low back health the basic test of a sit and reach can be used to assess hamstring flexibility. Our efforts in our fitness program revolve around strengthening and improving the mobility/flexibility of the hips, hamstrings, and low back. Due to the nature of our exercises in the fitness program you can strengthen while increase flexibility of the hamstrings and thus we use this test as an assessment of the flexibility aspect. Sit and Reach Box – Follow Scale #2 (Cooper Scale) Using the sit-n-reach box. Put arms out fully extended with one hand over the other, fingers even and palms down, feet flat against the box WITH SHOES ON. Bending at the hip/waist and keeping the legs fully extended the client will reach the hands as far forward as possible until the knees bend and/or they cannot move any further forward. The client must hold the furthest reach position for two seconds, bouncing forward to achieve the maximal reach is NOT allowed. While holding the maximal reach for two seconds, the test administrator will note the length of their reach on the box to the nearest half inch using Scale #2 – Cooper.
Medicine Ball Back Toss Strength Recorded increment of measure – feet and 1 inches, ex) 16 ft 10 inches; 3 attempts per athlete; Assessment of total body power and explosiveness. In doing this test we are not only evaluating the distance that the medicine ball is thrown but also the arc of the swing thru the legs and the client’s posture during the swing and toss. This test is a great assessment of the extensor chain’s (hamstrings, glutes, low back) ability to produce a lot of power Medicine Ball – 4lb (L1), 8lb (L2), 12lb (L3) (rubber - Power Systems MB), tape measure The throw line will be tape on the turf/grass/court and the client’s feet must be behind the line and not touching the line. A tape measured will be pulled out to cover the entire distance of the throw for any level athlete (maximum distance probably 50-60 feet. The client will face backwards to the start line and swing the ball thru their legs and then back upwards in a swinging motion to throw the ball as far backwards as they can. After the toss they are allowed to move past the start line. The distance marked is where the center of the medicine ball hits the ground. They will get three attempts and we will record the mark that is the longest (we will not average the three)
Bench Press Strength Recorded increment of measure – number of reps completed and estimated 1RM, ex) 185 lbs x5 reps = 202lbs Estimate 1 Rep Max; 1 attempt per athlete; Measurement of Absolute Strength of the Upper Body, often used as the gold standard for such an evaluation. Assessment of these comes from the weight and reps completed, thus a maximal and submaximal test can be administered, for safety sake a submaximal test is preferred. The bench press is what we use to assess pure upper/lower body strength. The bench press is not a common lift in our workouts but is the gold standard for assessing upper body strength. It is most important for contact sports such as football, basketball, lacrosse and hockey. Barbell Bench Press After a proper warm up, the client/coach will select a weight that they will try to perform and expect to fail in <10 reps. The client must do at least two warm up sets and increase the weight in each set to be prepared to test. This sequence can be repeated until the client/coach feels like a maximal effort and valid test has been performed. In terms of proper execution for the bench press, the grip will be at shoulder width or close to it based on the client’s preference. Upon decent of the bar the barbell must touch the chest for a split second and then be pushed back up until the arms are fully extended without the help of the spotter. The hips and shoulders must remain in contact with the bench and the feet must remain on the floor. The bar cannot bounce off the chest as well. The weight used and reps completed are recorded and then the ESTIMATED 1RM MAX will be calculated by the Database. The client will choose if they are going for max reps at a selected weight or doing a 1 rep max test in which they select a weight that they will fail at <10 reps. Anything over 10 reps the client will not get an estimated 1 rep max.
Push-Up Strength Recorded increment of measure – number of reps completed in 1 minute or maximum total; 1 attempt per athlete; Measurement of Upper Body Strength and Strength Endurance relative to bodyweight in a pushing motion. The pushup tests assess Upper Body Strength and Strength Endurance relative to bodyweight in a pushing motion. We use this test to indicate to a client their current status and to motivate them to improve their current status of muscular strength/endurance. This test is common among first responders and corporate wellness programs. Stop Watch A standard 8 oz. cup is placed on the ground below the client’s chest when they are at the top of a push up (arms straight, body straight, toes/knees on the ground). For each repetition the client must bend the elbows until the chest touches the cup and return to the arms extended position. The test stops when the client cannot extend the arms all the way back up after touching the cup with the chest. A warning will be issued on reps when client does not touch cup, the rep will not count and test will stop if missing it again.
Vertical Jump Strength Recorded increment of measure - .5 inches, ex) 28.5 inches; Determined by subtracting “Jump Height” from “Reach Height” ex) 118.5” – 90.5” = 28.5” Vertical; Indicator of Low Body Power, Elastic Strength and Strength relative to bodyweight. The standard test to indicate overall athletic potential. In doing these tests we are not only evaluating the distance covered in each but also the sequencing of the client’s body mechanics in the jump. In sport, relative strength is the key factor in speed. Relative strength simply means for one’s bodyweight how high and how far someone jumps is an indication of their strength/power levels. Vertec The vertical jump will be administered using a Vertec. The Reach Height is determined by the client standing with their toes against a wall marked in inches or standing directly under the Vertec, either way the legs must be totally straight and arms fully extended overhead with one hand placed over the other. The client will be required to reach as high as they can with the arms straight and fingers reaching as high as possible while the feet stay flat on the floor. If the coach notices the client not straightening the arms or elevating their shoulder the coach will manually push the client’s elbows together in order to do so). The coach records highest mark the client’s finger tips reach to the nearest half inch. A wall mounted or portable Vertec will be used to determine the Vertical Jump Height the client reaches to in their jump. For the execution of the jump, the client starts by standing flat-footed under the Vertec. Without any kind of a preparatory step or mini hop or adjustment of foot placement the client will jump straight up as high as possible and reach with their right/left hand (their choice, but only one hand) to hit the Vertec at the highest point they can. Any preparatory step/hop that is taken by the client will eliminate that height from being recorded as the jump height. Each client will get to perform a vertical jump until they miss the Vertec twice (not two consecutive misses, just two total). The actual vertical jump score is the difference in inches (to the nearest half inch) between the highest mark hit on the Vertec in the jump and the recorded reach height.
Broad Jump Strength Recorded increment of measure – feet and .5 inches, ex) 8 ft 10.5 inches; 2 attempts per athlete; Indicator of Low Body Explosive Power and Elastic Strength. In doing these tests we are not only evaluating the distance covered in each but also the sequencing of the client’s body mechanics in the jump. In sport, relative strength is the key factor in speed. Relative strength simply means for one’s bodyweight how high and how far someone jumps is an indication of their strength/power levels. Tape Measure The broad jump will be administered using a tape measure and a line perpendicular from the ‘0’ mark on the tape from which to jump. Clients will put their toes at the front of the line (not on or over) and jump out forward as far as possible from the line. The client must jump off two feet and land on two feet without any preparatory step or hop. The measurement will be taken in feet & inches measured from the jump line to the client’s heel of the foot closest to the jump line. So if they land with staggered feet it will be from the heel furthest back. If the client places their hand on the ground to support themselves from falling backwards upon landing the test is not valid and must be attempted again. The client will get two attempts and the best of the two distances will be recorded as their official result (to the nearest half inch). With the client only getting two jumps recorded make sure they are doing warm up jumps off to the side of the testing area in order to ensure they get a good test jump
10 Yard Dash Speed Recorded increment of measure - .01 seconds, ex) 1.89 seconds; 2 attempts per athlete; Evaluates acceleration, starting strength, and reaction speed. In performing this test we are evaluating not only the time they run but also running mechanics. We are evaluating start position, explosiveness from start, posture, balance, body control/angles, and the upper/lower body mechanics timing and range of motion. While most sports never require or challenge the athlete to run in a straight line they are the standard to assess top speed and acceleration ability. Running speed is another paramount quality in sports so it is a requirement to use a valid assessment tool for such an important quality. This will give any athlete an understanding of their potential to have a great impact on their team’s performance. While under a new training system (like ours!) most athlete’s speed will actually diminish for a few weeks until their body adjusts to the training loads and speeds but over time (after 4+ weeks) there should be a noticeable improvement in either time or mechanics of sprinting. Stop Watch, Cones Test is performed on a track/turf/grass surface that has been measured with a tape measure to the desired test distance in yards. The client will start from a three point start with one hand (their hand of preference, it doesn’t matter) on the start line and the feet behind the start line in a position that is comfortable for them. The three point stance must be held still for a two second count in order for the test to be valid. If the client leans/falls/rolls into their start the test is not valid and must be repeated. The time starts upon that client’s first movement from the start line and stops when the client’s torso (midway point between hips & shoulders) passes the cone at the desired testing distance (10 yard mark). Even though a vocal “go” command may be issued to start the test the clock will be started upon their first movement. Each client will get two attempts at the tested distance and we will average the two times to give them their official result. Coaches discretion will play a role in attempts since we will average the recorded times. Discretion meaning if an athlete stumbles dramatically or falls that time will not be recorded and the athlete will be provided another attempt.
40 Yard Dash Speed Recorded increment of measure - .01 seconds, ex) 4.96 seconds; 2 attempts per athlete; Evaluates acceleration, starting strength, and reaction speed. In performing this test we are evaluating not only the time they run but also running mechanics. We are evaluating start position, explosiveness from start, posture, balance, body control/angles, and the upper/lower body mechanics timing and range of motion. While most sports never require or challenge the athlete to run in a straight line they are the standard to assess top speed and acceleration ability. Running speed is another paramount quality in sports so it is a requirement to use a valid assessment tool for such an important quality. This will give any athlete an understanding of their potential to have a great impact on their team’s performance. While under a new training system (like ours!) most athlete’s speed will actually diminish for a few weeks until their body adjusts to the training loads and speeds but over time (after 4+ weeks) there should be a noticeable improvement in either time or mechanics of sprinting. Stop Watch, Cones Test is performed on a track/turf/grass surface that has been measured with a tape measure to the desired test distance in yards. The client will start from a three point start with one hand (their hand of preference, it doesn’t matter) on the start line and the feet behind the start line in a position that is comfortable for them. The three point stance must be held still for a two second count in order for the test to be valid. If the client leans/falls/rolls into their start the test is not valid and must be repeated. The time starts upon that client’s first movement from the start line and stops when the client’s torso (midway point between hips & shoulders) passes the cone at the desired testing distance (10 yard mark). Even though a vocal “go” command may be issued to start the test the clock will be started upon their first movement. Each client will get two attempts at the tested distance and we will average the two times to give them their official result. Coaches discretion will play a role in attempts since we will average the recorded times. Discretion meaning if an athlete stumbles dramatically or falls that time will not be recorded and the athlete will be provided another attempt.
Pro Agility Agility Recorded increment of measure - .01 seconds, ex) 4.67 seconds; 2 attempts per athlete; Assesses acceleration, reaction speed, and the ability to change direction efficiently. In doing this test we are not only evaluating the time to complete the test but also good body control, movement/limb angles, and balance throughout the test. The ability to cut quickly and avoid an opponent is a paramount issue in most sports and thus a necessity to test. While there are other agility drills available the pro agility (or three cone drill) is the best and most widely used agility drill since it challenges the ability to cut off each foot in a very short amount of time while also including a challenge on one’s ability to accelerate and change directions. In terms of coaching the technique of the pro agility it is based on each individual’s preference in terms of deciding to pivoting the feet to turn the body to the right without taking a step, so the first step is with the left foot; or by picking up and pivoting the right foot so the first step is with the right foot. It will all depend on if the individual can maintain a low body/shin angle in their initial turn and movement to the right. The other factors are height and limb length in terms of coaching kids on the number of steps to take to make the first and second turns. Stop Watch, Cones The pro agility requires three cones to be set up in a straight line 5 yards apart (see diagram above). Place tape on the ground in front of the two outside cones since they will be used as touch points for each participant to validate they covered the same distance as everyone else. The client begins in a three point stance in front of and facing the middle cone with their hand of preference on the ground in front of the middle cone. If going to the right first put the right hand down, if going to the left first put the left hand down. The client’s body is square to that cone with the feet straddling cone at a width slightly wider than shoulder width. The client must hold that stance stationary for 2 seconds before beginning the test (no leaning to the right). For sake of description it is described as a person choosing their right side as the hand of preference, just reverse these directions for a left handed preference. The client is to turn to the right and sprint to the cone on his/her right and touch the ground/tape next to that cone with their right hand, then turn left and sprint to the cone furthest to their left and touch the ground/tape next to that cone with their left hand, then turn right and sprint past the middle cone at which they started. The time starts upon that client’s first movement from the middle cone and stops when the client’s torso (midway point between hips & shoulders) passes the middle cone on the final sprint. Each client will get two attempts at this test and we will average the two times to give them their official result.
Illinois Agility Agility Recorded increment of measure - .01 seconds, ex) 16.89 seconds; 2 attempts per athlete; Assesses starting strength, acceleration, speed endurance and the ability to change direction efficiently. In doing this test we are not only evaluating the time to complete the test but also good body control, movement/limb angles, and balance throughout the test. The Illinois Agility test evaluates the athletes the ability to cut off each foot while also challenging one’s capability to accelerate and change directions over an extended duration (speed endurance). Stop Watch, 8 Cones The athlete starts in a down push up position at the start line (head closest to start line). The athlete begins by pushing up as quickly as possible, sprinting forward and running around the cones (without knocking them over/or stepping over them) as indicated above. The time starts upon that client’s first movement from the start line and stops when the client’s torso (midway point between hips & shoulders) passes the finish cone. Even though a vocal “go” command may be issued to start the test the clock will be started upon their first movement. Each client will get two attempts at the test and we will average the two times to give them their official result.
300 Yard Shuttle Endurance Recorded increment of measure - 1 min, .01 seconds, ex) 1 min, 3.85 seconds; 1 attempt per athlete; Assessment of Anaerobic Capacity. Commonly used to evaluate soccer, lacrosse athletes. While we continue to identify the leading cause of death in America as heart disease the training of the heart is essential to good health and longevity. Research supports the use of high intensity short duration bouts of aerobic exercise as the best way to develop and strong and healthy heart so our tests will mimic that environment. Some tests are longer than the others but all are relatively short in duration. This will match the demands in our training, as well as their needs for a strong and healthy heart in terms of a performance standard to evaluate it. The other benefit of using these tests is that a large number of people can be tested at once in a relatively short amount of time. Stop Watch, Cones Using a 30yd length on turf/grass/court have client run down and back 10 times consecutively, record their time to complete the 300yd distance. Place a piece of tape on the ground to indicate the start line and the 30yd mark. Start in a two point start with both feet behind the start line in a stance of the client’s choice, and the client must touch the line with only their foot at 30yds and the start line on each trip down and back.
Sit-ups Endurance Recorded increment of measure – number of reps completed in 1 minute ; 1 attempt per athlete; Measurement of Abdominal Strength Endurance relative to bodyweight. The 1 minute sit up test assesses abdominal Strength and Strength Endurance relative to bodyweight. We use this test to indicate to a client their current status and to motivate them to improve their current status of muscular strength/endurance. This test is common among first responders and corporate wellness programs. Stop Watch Lay on back with knees bent and feet flat on ground, have the client curl the upper back off the ground using the abs with the arms holding the back of the head. They must keep their hands behind their head and sit up until the elbows make contact with their knees/thighs. Coaches will stand on the feet of the client. Return to the start position with the shoulders on the floor. Sit ups that do not meet the criteria above do not count.