To help you interpret the results of our team fitness test/movement screen we have posted the most common “norms/scores/results” for each test item.
Hexagon Test (USTA)
10m Sprint (Tennis Australia mean)
U19 Boys 1.83s
U19 Girls 1.99s
Standing Broad Jump
Single Leg Standing Broad Jump
No norms available, so team rank/average. Note left and right leg scores should be the same.
Spider Test (USTA)
Planks (pass/fail)
Front 60 sec., side 60 sec.
Single Leg Squat
Note: video from front to check proper alignment (knee cap over 2/3rd toe throughout) and R/L scores should be the same.
12+ excellent
8-12 good
<8 needs improvement
Stability Ball Single Leg Curl
12+ excellent
8-12 good
<8 needs improvement
Lying Hamstring Flexibility (pass/fail)
Completely STRAIGHT leg should be 90 degrees to the floor.
Shoulder Tricep Flexibility (pass/fail)
Finger tips should be interlocked (pass) and right/left arm should be the same. If fail, record & report the distance between fingertips in inches.
Lying Shoulder Internal Rotation (pass/fail)
Arm should be at least 45 degrees to the floor and both arms should be the same. Measure and record the distance from the hand (straight) to the floor in inches.
Rope assisted IT Band/Glute Flexibility (pass/fail)
With back and both shoulders in contact to the floor, the leg should be at 90 degrees & both legs should be the same.
Rope Assisted Adductor Flexibility (pass/fail)
With back and both shoulders in contact to the floor, the leg should be at 90 degrees & both legs should be the same.
Lying Hip Flexor (pass/fail)
Entire posterior upper leg (thigh) should be in contact with the table.
Aerobic Beep Test (Tennis Australia)
Female
Average Level 10
Excellent Level 12
Male
Average Level 12
Excellent Level 15
2 X 100 Touches
Female
Average Level 6:15 min. for 1st, 6:45 for 2nd
Excellent Level 5:45 for 1st, 6:15 for 2nd
Male
Average Level 5:30 for 1st, 6:00 for 2nd
Excellent Level 5:00 for 1st, 5:30 for 2nd
Lifecycle Steady State
After estimating your VO2max:
Female
Average Level 45-50
Excellent Level 50+
Male
Average Level 50-55
Excellent Level 60+
5K
Male
Average 21:00
Excellent 18:00
Female
Average 24:00
Excellent 21:00
Racquet Sport Psychology 