Physical Fitness Test Assessment Proposal
Presented To: Ontario Baseball Rockies Organization
Presented By:
Marta Fowler – Children's Fitness Coach
Marta Fowler – Children's Fitness Coach
INTRODUCTION
Many Ontario Rockies Baseball Organization players want to continue playing beyond their current level.
Few stars are identified and recruited early, but most athletes attend showcases and perform fitness tests to display their athletic talents.
During most showcases, pitchers must exhibit velocity and control, while position players must display arm strength during infield/outfield drills.
In addition to baseball-specific activities, prospects will be measured for speed, power, and range, all critical components for higher-level competition consideration.
All Ontario Rockies Baseball Organization roster players are highly encouraged to participate in a Strength & Conditioning training program to prepare them to gain a competitive advantage and excel during showcase testing events.
TESTING OBJECTIVES
To determine the existing level of fitness of players
To identify strengths and weaknesses for development/improvement
To provide baseline data for the selection of physical activities for the enhancement of health and skill performance
To gather data for the development of norms and standards
To motivate, guide and counsel athletes for competition and lifetime participation
INTERPRETATION
Baseline Establishment — The initial fitness testing session helps establish athletes' fitness levels at the beginning of the training season so that coaches can compare future testing to these results.
Compare Results to Others — Comparing results to other athletes helps identify areas that need improvement, and the fitness program can be modified accordingly.
Identify Weaknesses and Strengths — Athletes and coaches can determine their strengths and weaknesses by comparing fitness test results to other athletes in the same training group and sport.
Program Design — Once the areas of strength and weakness have been identified, an appropriate training program can be designed to work out efficiently and maximize gains by concentrating efforts on the areas of greatest need.
Monitor Progress — Comparing fitness test results to a baseline or previous test can be used to monitor changes in fitness.
Assess Goals — Specific and general fitness goals can be set after the initial testing. By repeating the tests at regular intervals, athletes and coaches can get an idea of the effectiveness of the training program and whether their goals are being achieved.
Provide Incentives — The incentive to improve can often be provided by the 'goal' of a specific test score. By knowing that they will be tested again at a later date, athletes can aim to improve in that area.
LOGISTICS
This testing proposal aims to introduce general fitness elements designed to evaluate players' athletic strengths and weaknesses with crucial components focusing on sport-specific details of the BAT (Baseball Athletic Testing). The tests conducted will help expose athletes' throwing velocity, bat speed, and batted-ball velocity.
The same equipment and testing conditions will be used in all subsequent testing events.
Initially, players will engage in all testing options with minimal effort to familiarize themselves with testing procedures.
The tests requiring cardio-vascular endurance and trials involving the same muscle groups will be administered in a sequence that doesn't affect the same muscle groups but instead maximizes the athletic performance potential of the players.
During testing, players may be grouped or paired.
Players should wear appropriate clothing: a t-shirt, jogging pants, rubber sole shoes, or any suitable sports attire.
All testing events will be preceded by a 15-minute warm-up and dynamic stretching exercises except for the 3-Minute Step Test.
FREQUENCY
Testing sessions should be planned at the beginning of a new training phase and at least at the end of each stage. The period between tests may range from two weeks to six months, and it usually takes a minimum of 2-6 weeks to see a noticeable change in any aspect of fitness.
GENERAL ATHLETICISM TESTING PROTOCOL
One Minute Sit Up Test
EXECUTION: The athlete will lie on the floor in the supine position with the knees bent at a 45-degree angle. The feet will be placed 12 inches apart, and the arms will rest to the sides.
Note: To increase the test's reliability, a test administrator will hold the athlete's feet down to prevent them from lifting their feet.
3-minute step-up test – cardiovascular endurance
EXECUTION:
3:00 min - performance of 12" step-up activity: right up, left up, right down, left down
3:05 min - locate the pulse within 5 seconds
3:15 min - record the pulse rate
4:00 min – record the recovery HR
Basic Plank Test
The plank test measures the control and endurance of the back/core stabilizing muscles.
EXECUTION: Hold an elevated position for as long as possible. Athletes will start with the upper body supported off the ground by the elbows and forearms and the legs straight with the weight taken by the toes. The hip is lifted off the floor, creating a straight line from head to toe. As soon as the athlete is in the correct position, the stopwatch is started. The head should be facing towards the ground and not looking forwards. The test is over when the athlete cannot hold the back straight, and the hip is lowered.
Push up Test
The athlete will assume the prone position with the hands pointed forward and immediately under the shoulders. The athlete will start with the chin touching the floor and then push up by straightening the arms while maintaining body alignment as they push up.
There is no time limit for this test. The athletes will complete as many pushups as they can. The test will be discontinued when the athlete exhibits poor form or strain.
Stick Drop Test – stimulus-response
EXECUTION: The athlete stands near the edge of a table, resting their elbow on the table so that their wrist extends over the side. The assessor holds the ruler vertically between the participant's thumb and index finger but not touching it. The zero mark is aligned with the participant's fingers. The participant should indicate when they are ready. Without warning, the tester will release the ruler and let it drop - the subject must catch it as quickly as possible as soon as they see it fall.
The score measures the distance of the fallen ruler in meters. The procedure will be repeated ten times to record the best score.
Stork Balance – Equilibrium Test
EXECUTION: Stand on one leg, up on the ball of the foot, for as long as possible.
Start by removing the shoes and placing the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Raise the heel to balance the ball of the foot.
The stopwatch is started as the heel is raised from the floor. The test ends when any of the following occur:
The hand(s) come off the hips
The supporting foot swivels or moves (hops) in any direction
The non-supporting foot loses contact with the knee
The heel of the supporting foot touches the floor
Scoring: The total time in seconds is recorded, and the score is the best of three attempts.
Variations: the stork balance test is sometimes conducted with the eyes closed, giving it a higher difficulty level.
Rating Score (seconds)
Excellent > 50
Good 40 - 50
Average 25- 39 Fair 10 - 24
Poor < 10
SPORT-SPECIFIC TESTING PROTOCOL
Testing for SPEED: 60-Yard Sprint
PURPOSE: Measures the ability to accelerate while reliably indicating speed, agility, and quickness
EXECUTION: With a front foot on the starting line, start from a 3-point stance (i.e. like a sprinter) or whatever is most comfortable.
Hold the position for 3 seconds before taking off – athlete may lean their upper body over the starting line but may not rock forward and back.
The timer will be started on the first move.
Anything under 7.0 seconds is a good time, with 6.7-6.9 seconds considered average at most major league levels.
Home Plate to 1st Base Sprint
PURPOSE: This is a 90' sprint designed to determine on-field speed and agility
EXECUTION: Stand in the batter's box (without the bat) and assume a batting stance.
Swing through an imaginary pitch and run through 1st base as quickly as possible.
The timer will be started on the first move (i.e. the swing)
Right-Handed Hitter
Above average: 4.2 seconds
Average: 4.3 seconds
Below Average: 4.4 seconds Poor: 4.5 seconds
Left-Handed Hitter
Above Average: 4.1 seconds
Average: 4.2 seconds
Below Average: 4.3 seconds
Poor: 4.4 seconds
POWER TESTS
Hitting, running, and throwing all require power to produce forceful movements. The ability to execute with force has a positive relationship with throwing velocity, bat speed, and batted-ball velocity
Lower Body – Standing Broad Jump
PURPOSE: Measures horizontal jumping ability. The result reveals a lower body's capacity for explosive power, strength, and balance.
EXECUTION: Start with both feet at approximately shoulder width apart. Bend the knees and the arms back to build momentum before exploding forward with as much force as possible. Land on the feet and attempt to maintain balance
Distance will be measured where the front of the feet had landed.
Lower Body – Vertical Jump
PURPOSE: To measure vertical jumping ability. The test reveals a lower body's capacity for explosive power, strength, and balance.
EXECUTION:
Put chalk on the end of your fingertips
Stand flat-footed facing a wall
Raise the arm directly overhead, reach the hand up as far as possible, and touch the wall/ with your fingertips
Step back about a foot away
Athletes may take one step to load into their jump, then try to touch as high as possible on the wall.
The result is the distance between the two chalk marks on the wall.
Upper Body – Medicine Ball Throw
PURPOSE: Measures the ability to build up and release power with arms and core
EXECUTION: Take a seated position against a wall with legs fully extended and hold a 3kg medicine ball near the chest. Throw the ball as fast as possible while keeping both arms parallel to the ground.
The result is the distance at which the ball first touches the ground
RANGE TESTING
Rotational Power Ball Throw
PURPOSE: Measures the core strength and total body power needed for the rotational movement that takes place during the throwing motion
EXECUTION: Stand perpendicular to the starting line while holding a 3kg medicine ball with both hands so that the backhand is on the back of the ball and the front hand is underneath it. Draw the ball back while slightly bending the elbows and keep it between waist and chest height. Fling the ball up and forward in one swift motion at approximately a 45° angle.
The result is the distance at which the ball first touches the ground.
Note: Showcase tests utilize a radar gun in miles per hour (mph) to measure the results.
AGILITY TESTING
20-Yard Shuttle Run
PURPOSE: Measures the ability to stop, change direction, and accelerate; critical skills for baseball players regardless of position.
EXECUTION: Place two cones 10 yards apart from each other. Start at the midpoint with the body facing straight ahead so that the cones are to the athlete's left and right; bend the knees and put the feet slightly wider than shoulder width. Take a hard crossover step towards one of the cones, touch the ground near the cone, change direction and sprint toward the cone 10 yards away. Touch the ground near the second cone, change directions once again, then sprint through the midline.
The timer will be started on the first move and stopped upon passing the midpoint line at the end.
3 Cone Drill
PURPOSE: Measures the ability to change directions at high speeds while maintaining body control.
EXECUTION:
Set up three cones in a triangular position, each 5 yards apart.
Start in the ready place at cone #1.
Sprint 5 yards forward to cone #2 and touch it.
Sprint back to cone #1 and touch it.
Sprint around the outside of cone #2 towards cone #3 and run around it from the inside.
Sprint around the outside of cone #2 and through the finish line at cone #1.
TESTS FOR FUTURE CONSIDERATION
Body Composition - Appropriate body composition is essential for successful baseball performance, especially in fielding and baserunning. Also, body weight and lean body mass positively correlate with bat speed and ball velocity.
The table below highlights body fat measurements of athletes at various
Muscular Strength - Due to the anaerobic nature of the game, muscular strength plays a significant part in baseball performance. A grip strength test should be included in the assessment process because grip strength has a direct impact on throwing velocity, bat speed, and batted-ball velocity
CONCLUSION
Although testing requires time and effort, information reward leads to targeted training decisions that improve performance.
Contact Marta Fowler at 905-730-1140 or email at marta@trainermarta.pro to arrange a consultation.
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