Have you ever thought about how your fitness levels compare to those of professional athletes or which sport has the fittest athletes? It turns out there are three simple fitness tests you can do at home to gauge how you stack up against some of the best athletes in the world. Here are three popular fitness tests used by sports teams to evaluate athletic fitness.
1. Beep Test
Do you remember gym class when you had to run back and forth across the basketball court? The beep test is similar to that. It measures aerobic fitness. You run between two lines that are 21.87 yards (20 meters) apart at an increasing pace. The goal is to reach the opposite marker before you hear the beep, which becomes more frequent with each passing minute, forcing you to run faster.
A good score? If you run for 13 minutes or more, you’re considered an extremely fit male. For females, 12 minutes or more is exceptional. Average scores are 7-9 minutes for men and 6-8 minutes for women.
Top athletes? Rugby player Kini Qereqeretabua and basketball player Steve Nash have scored around level 17, which is outstanding. Any score above 13 is impressive.
2. Cooper 1.5-mile Run Test
The Royal Navy in the UK requires you to do back-to-back Cooper Tests within specific times: the first under 12:30 and the second under 10:00. In the US, the Navy’s Physical Readiness Test includes this run, awarding maximum points for times under 8:15, although anything under 10 minutes is excellent. The FBI also uses this test, with full points awarded for running it in under 9 minutes.
How to do it? Just go to a track with a stopwatch and run 1.5 miles (2.4 km) as fast as you can, which is six laps on a standard 400-meter track. It’s challenging to get under 10 minutes if you don’t regularly run, but with regular training, it’s achievable.
Professional standards? Data on pro athletes’ Cooper Test times are scarce, but Australian Football League players do a 2km time trial in under six minutes during pre-season training.
3. Vertical Jump Test
Want to know your leg strength with one simple test? Try the vertical jump test. Stand next to a wall with your arms stretched above your head and mark the highest point you can reach. Then, jump as high as possible and measure the difference to find your vertical leap.
While you might think basketball and volleyball players would top this, NFL players often achieve the best results due to their leg strength. NBA pre-draft tests show the best results between 35-40 inches, while NFL results typically range from 40-45 inches. Michael Jordan’s legendary 48-inch vertical leap is a benchmark.
To improve your vertical jump, bend your knees quickly and swing your arms during takeoff. These techniques can significantly boost your jump height.
Wrap Up
Ready to test your fitness? Start with the beep test—download an app or get the audio recording, mark your 21.87-yard (20-meter) distance, and get running. Then try the Cooper Test and the Vertical Jump Test. Remember, professional athletes are exceptionally fit, but it’s fun to see how you measure up against the best.