NOTE - keep in mind that you MUST record a video of each test and send it back to me for verification.

In terms of the tests themselves, if I were working with an athlete in-person, we would do a large battery of tests - but because of the remote nature of this program, this is not possible. Having a simple approach/test protocol that can measure multiple qualities simultaneously is important (and better than the alternative - no testing / tracking at all). Below are 4 mandatory tests (and 1 additional test if you have access to a radar gun).

Note - I will be sending you a sheet where you will input all of your results.

1) Lower-Body Strength - Goblet Squat Test

This test evaluates a player’s ROM (range of motion) through various joints. It also allows us to analyze squat mechanics and provides an indication of basic strength levels.

Guidelines to Follow:

  1. Use a 50lb dumbbell or kettlebell and execute a squat with full range of motion (thighs below parallel - i.e. hips below knee height). I reiterate - you MUST use a legitimate full squat - not a half squat or a squat with poor form.

  2. I advise you to use a heel wedge or weight plates and place them under your heels when performing this test. We’re not testing ankle mobility so there is no need to perform the test with a flat shoe. With the heel elevation, most will be able to get their butt to almost touch their heels (getting to that point OR close to it, is considered a full squat).

  3. Perform as many reps as you can with near perfect form (but do NOT exceed 20 reps).

  4. Record the number of reps performed at 50lb (high quality reps with good form will be counted only).

Note - Because you must hold the weight in between your arms, it will force you to stabilize the trunk during the descent. This turns the exercise into a simultaneous upper-body/trunk strength test.

 
 
 
 

2 - Upper-Body Strength - Push-Up Test

This test evaluates a player’s basic upper-body strength & endurance. It will also provide an indication of general shoulder ROM and trunk isometric strength.

Guidelines to Follow:

  1. Begin in a push up position. In a controlled manner, lower your chest to floor level (chest MUST touch the ground to count as a rep) and immediately press back to the starting position.

  2. Maintain a consistent tempo without extended pauses between repetitions (1s pause is suitable).

  3. The test stops when form breaks down, the rhythm is lost or slows significantly, or you are no longer able to continue due to fatigue.

  4. In other words, you’re aiming to do as many reps as you can (with near perfect form). You’ll record the number of reps performed.

Note - Please look at the video below and note there is no sagging of the low back/hips, the athlete is going to full depth and the tempo is controlled. Also, we are using plates to allow for further range of motion. If you feel comfortable, you can do the same (or use dumbbells / specific pushup handles) - otherwise, perform with the hands on the floor (just make sure the chest touches - or at least grazes - the ground).

 
 

3. Explosiveness - Broad Jump Test

Explosiveness and athleticism in general are a product of several physical qualities. That means that a vertical jump or a broad jump don’t measure explosiveness in isolation - other factors are important and should be considered. That said, the broad jump will provide us with a basic measure of horizontal power.

Guidelines to Follow:

  1. Draw a line (or use the tennis court lines) and stand behind it. DO NOT let your foot touch the line. 

  2. Jump as far as you can AND land it (if you fall backwards, it doesn’t count).

  3. Measure from the back of your foot/heel - either have a friend/coach help you OR hold a piece of chalk and just make a mark behind your heel on every attempt.

  4. After a sufficient warm-up, perform 5-6 max attempts and record the top 3 scores.

Note - you must take the measurement from the foot/heel that is closest to the starting point. 

 
 

4. Endurance - Tennis Conditioning Test

This test will evaluate a player’s basic conditioning / endurance. As you’ll see below, it contains multiple changes-of-direction - which is highly specific to what you’ll encounter when playing tennis. It is therefore a better measure of endurance compared to longer straight line running etc.

Guidelines to Follow:

  1. This test is best done if someone helps you - same person for all testing periods is ideal to ensure the most accurate results. If you’re alone, you’ll have to record yourself on video and then use an app to derive the times for each rep.

  2. The aim is to complete the each rep/series as fast as possible. Here’s the procedure:

    1. Start on the doubles line.

    2. Your training partner or friend etc, will say ‘ready, go’. On ‘go’, you will begin sprinting as fast as you can. Your partner will start the clock at the exact moment they call ‘go’.

    3. You’ll sprint to…

      1. the doubles line and then back

      2. the service line and then back

    4. As soon as any part of your body crosses the finish line (doubles line), your partner will stop the clock.

  3. You have 30s to complete it (it should take btwn 6-8 seconds). The remaining time (22-24 secs) is your rest period. Begin the next rep at every 30s mark.

  4. NOTE - you will need a 2nd stopwatch to know when the net rep/series begins.

  5. Repeat 7 times, rest for 90s and repeat another 7 times (14 total). Perform the 1st set of 7 with your body facing the net on every change of direction. Perform the 2nd set facing the other direction (usually the back fence).

  6. Record your times for EVERY attempt.

  7. Here’s a basic look - starting point near the net (and video example below). Try to stay in a straight line the entire time.

 
 
 

Make sure you touch each line with your foot! He missed one here.

 
 

5. Explosiveness - Tennis-Specific (Serve Speed)

Measuring serve speed provides us with a very specific measure of explosiveness. If you have a big serve, it typically indicates that you have powerful legs, good mechanics and a healthy shoulder (i.e. to serve well we must have strength, explosiveness and solid serve biomechanics).

This test is NOT mandatory but I do advise you do it.

Guidelines to Follow:

  1. Use new balls when performing the serve speed test.

  2. Always use the same measuring device (I use the Smart Coach Pocket Radar) and position it in the same spot every time I use it. If you alter the position or us a different radar gun, your results will no longer be valid and cannot be used.

  3. I advise you to take 2 measurements - 1) the fastest serve that landed inside the service box AND 2) the fastest serve attempt (irrespective if it landed in the court or not). I do that because if my fastest serve was out by 2 inches, it still gives me an indication of how fast I can serve (over time, we’ll just need to make sure the ball lands in).

  4. Watch the video below to learn how to organize a serve speed test/session.