Best Soccer Fitness Tests for Players

Soccer is a high-intensity sport that requires a ton of physical and mental conditioning and also includes various aspects of fitness such as aerobic and anaerobic fitness, speed, agility, endurance, and more. In soccer it can be argued that the non-trackable stats, such as decision making, reaction time, creativity, composure and talent are more important than trackable stats, but that does not mean trackable stats are not important.

Trackable stats, which are starts that can be easily measured such as those used in soccer fitness tests can tell us a lot about the athlete, but it does not tell us everything about the footballer (because of the role of invisible stats).

With that being said trackable stats are still important because even if there is a player with elite non-trackable stats if their fitness stats are not high enough, they will not be able to keep up with the demands of that intensity of a game.

To assess these components, coaches and trainers from around the world use various soccer fitness tests, including the beep test, and sprint tests, which measure a player’s ability to perform repeated high-intensity exercise with minimal rest. These tests help evaluate key performance metrics such as endurance, sprinting ability, and recovery time, ensuring soccer players are prepared for the physical demands of the game.

By incorporating a combination of fitness assessments into training, athletes can track progress, optimize player development, and improve overall conditioning to maintain peak performance on the field.

Best Soccer Fitness Tests

The following are the best fitness tests for soccer players to use before they begin a training program, or during the start of pre-season. Then once pre-season ends you can do them again and compare.

Weight:

Measuring weight helps assess a soccer player’s overall conditioning and track changes in muscle mass or body fat percentage. For this test all you will need is yourself and an accurate scale.

Body Fat %:

Body fat percentage is a key indicator of a player’s fitness level, impacting endurance, speed, and agility. Lower body fat can improve aerobic fitness and reduce fatigue during high-intensity exercise.

Heart Rate BPM:

This test measures heart rate beats per minute (BPM) at rest to see how hard your heart works when not under stress. A lower resting heart rate often indicates better cardiovascular fitness and the average for an elite athlete is anywhere from 40-60 BPM.

Breath Rate:

Measuring breaths per minute helps evaluate a player’s respiratory efficiency, crucial for sustaining high-intensity running and recovery between plays. A lower breath rate at rest suggests better conditioning and endurance.

BOLT Score:

The BOLT (Body Oxygen Level Test) score measures a player’s ability to hold their breath after exhaling, reflecting their respiratory efficiency and overall fitness. A higher BOLT score indicates better control over breath, which is crucial for managing energy, maintaining focus, and sustaining performance during high-intensity exercise.

One Foot Balance (Eyes Closed):

This test measures stability, coordination, and lower-body strength, which are crucial for agility and injury prevention. Soccer players need strong balance to handle quick changes in direction during a game. Almost everything you do in soccer is with one foot on the floor and one foot off it, so balance and coordination are key.

Sprint Speed at 10, 20, 30m:

Sprint tests measure acceleration, speed, and explosiveness over short distances, reflecting a player’s ability to beat opponents and react quickly in high-intensity moments. For this test place 3 cones 10 M apart at 10, 20, and 30M marks.

Record the sprinter and use a timer to see how fast they reach each cone. These are the average numbers for Premier League Players.

1.8 seconds at 10M

3.15 seconds at 20M

4.12 seconds at 30M

505 Change of Direction:

This test consists of a 10m sprint, passing through a gate at 5M and starting the timer here, turning after 5m, and sprinting back through the gate and turn the timer off. This test assesses agility, reaction time, and a player’s ability to change direction under game-like conditions.

T-Test:

The T-Test evaluates agility by requiring players to sprint, shuffle, and backpedal in a T-shaped pattern and this test measures speed, balance, and directional changes, crucial for intense soccer movements.

Beep Test:

This aerobic fitness test consists of running back and forth between markers at increasing speeds until exhaustion. To do this test either look up a Beep test timer, app, or video online and follow along until you get tired.

Vertical Jump:

This test assesses lower-body power, explosiveness, and strength—key for sprinting, jumping for headers, and quick movements in soccer. Higher jumps indicate strong anaerobic fitness and leg conditioning.

For this test you can tape a measuring tape on the wall or into a pole, record yourself, and once you go back note how high you jumped.

Summary

To summarize, soccer fitness tests are essential for assessing players’ aerobic and anaerobic fitness, speed, agility, and endurance, which are all crucial for high-performance in the game. To gather your data for these test you can measure them yourself by recording yourself, have some time you, wearing trackable vests, or any other way.

Frequently Asked Questions

What is the best endurance test for footballers?

The best endurance test for footballers is the Beep test, which is pretty simple, but the point is to go as long as you can.

What is the Yo-Yo intermittent test?

The Yo-Yo test, also known as the Yo-Yo intermittent test, measures a player’s ability to recover between high-intensity sprints. It involves running back and forth between markers at increasing speeds, simulating the repeated bursts of activity and recovery needed during a soccer match.

How can I begin improving my soccer skills right now?

To begin improving your soccer skills right now, check out our post on the best soccer training drills. If you are looking to accelerate your progress, contact us or sign an interest form for our private training program.

How can I learn more about the game?

To learn more about soccer the most important thing is to join a team and play the game as much as possible. If possible, analyze high level games as much as you can and your own games as well by recording them with a soccer camera. Also read soccer books, listen to podcasts and interviews watch soccer documentaries, as well as some movies, tv shows, and anime.