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WHEN TESTING RUNS

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WHAT GETS MEASURED

• Countermovement jumpOn VALD force plates — how fast force is produced, and how evenly left to right.
• Single-leg countermovement jumpThe same jump, one leg at a time. A two-leg jump lets the stronger side hide the weaker one; this is where that shows up.
• Drop jumpStep off, land, jump straight back up. Measures how little time the athlete spends on the ground for the height they get back.
• Hop testRepeated hops for ankle stiffness — how well the ankle stores and returns energy rather than collapsing into the floor.
• Broad jumpStanding long jump. Horizontal power, which is what actually moves an athlete down the pitch.
• 20m sprintTimed on the indoor track, with splits so acceleration and top speed read separately.
• 5-10-5 agilityFive metres one way, ten back, five to finish. Scores change of direction — the braking and re-acceleration that a straight-line sprint never tests.
• Isometric mid-thigh pullPeak force through a position the athlete actually competes in.
• Push-up max in one minuteUpper-body endurance under a clock, run last so the fatigue it causes does not affect anything else.