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These tests are designed to measure rugby specific anaerobic performance (in terms of
distances and times of work) the ability to repeat bouts of high intensity activity with short
recovery periods.
The test criteria are :
There are 2 separate tests, one for Forwards, the other for Backs.
Equipment
Marking tape
Measuring tape
Tall Marking Poles x 4 for each lane of the Forwards test, and 5 for each lane of the
Backs test
Stop watches one per tester + one for running clock
Recording sheets
Forwards Test
Procedure
Mark floor with tape X with the centre being the exact distance, place pole on the
centre of X
Players are placed in positional groups of 5 (front row as one group, locks and back
row as another group) with one tester per player with stopwatch
Course is as follows :
5m
Start on
front
10m
Each set of the test is a single or multiple combination of the same basic repetition.
Player starts on his front with chest in contact with the floor with head on starting line,
behind pole
20m
He gets up and sprints out and around the pole at 5m, and runs backwards to the
start line behind the start pole - where he drops down to contact his chest with the
floor
He then gets up and sprints out and around the 10m pole and back to the start pole
(always running forwards) where he drops down and contacts chest with floor
He then gets up and sprints out and around the 20m pole and back to the start
(always running forwards).
1 x 1 repetition
1 x 2 consecutive repetitions
1 x 2 consecutive repetitions
1 x 4 consecutive repetitions
1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each section is fixed on a running clock so that the faster the
completion time, the more rest the player receives.
The table below indicates the times for the running clock and the estimated range of times for
each section of the test for the Front Row and Back Five Groups.
Event
Estimated
Duration of
Repetition
Estimated End of
Event Time
Average
Rest time
Start of 1 x 1 repetition
20-25 sec
20-25 secs
20-25 secs
45
Start of 1 x 2 consecutive
repetitions
45-50 secs
1.30-1.35 mins
40-45 secs
2.15
Start of 1 x 2 consecutive
repetitions
45-52 secs
3.00-3.07 mins
53-60 secs
4.00
Start of 1 x 4 consecutive
repetitions
1.40- 2 mins
5.40- 6 mins
30-50 secs
6.30
Start of 1 x 1 repetition
22-27 secs
6.52-6.57 mins
Event
Estimated
Duration of
Repetition
Estimated End of
Event Time
Average
Rest time
Start of 1 x 1 repetition
20-25 sec
20-25 secs
20-25 secs
45
Start of 1 x 2 consecutive
repetitions
45-50 secs
1.30-1.35 mins
40-45 secs
2.15
Start of 1 x 2 consecutive
repetitions
45-52 secs
3.00-3.07 mins
53-60 secs
4.00
Start of 1 x 4 consecutive
repetitions
1.30- 1.40
5.30-5.40
35-45 secs
6.15
Start of 1 x 1 repetition
22-27 secs
6.52-6.57 mins
The time for each repetition is recorded on the sheet for the individual being measured.
One person should be made responsible for administering the running clock and for
informing players and testers of the content of the next set and the rest time to go. This
person should also give all of the start commands for the whole group.
Backs Test
Procedure
Mark floor with tape X with the centre being the exact distance, place pole on the
centre of X
Players are placed in positional groups Back of 5 with one tester per player with
stopwatch
Each set of the test is a single or multiple combination of the same basic repetition.
Course is as overleaf :
Start on
front on
floor
5m
5m
5m
10m
20m
30m
Player starts on his front with chest in contact with the floor with head on starting line
He gets up and sprints out and around the pole at 5m, and runs backwards to the
start line behind the start pole - where he goes to down to contact his chest with
the floor.
He gets up and sprints again around the 5m pole, and runs backwards to the start
line behind the start pole - where he goes to down to contact his chest with the
floor.
He then gets up and sprints out and around the outside of the 10m pole, on to and
around the outside of the 20m pole, on again to the 30m pole, runs around this and
then sprints straight back to the start line.
1 x 1 repetition
1 x 1 repetition
1 x 2 consecutive repetitions
1 x 2 consecutive repetitions
1 x 2 consecutive repetitions
1 x 1 repetition
The recovery time between repetitions is dictated by the time taken to complete the required
repetition(s) i.e. the start of each section is fixed on a running clock so that the faster the
completion time, the more rest the player receives.
The table below indicates the times for the running clock and the estimated range of times for
each section of the test for the Backs test
Running Clock
Time
Event
Estimated
Duration of
Repetition
Estimated End of
Event Time
Average
Rest time
Start of 1 x 1 repetition
20-22 secs
20-22 secs
28-30 secs
50
Start of second 1 x 1
repetition
20-23 secs
1.10-1.13 mins
27-30 secs
1.40
Start of 1 x 2 consecutive
repetitions
45-55 secs
2.25-2.35 mins
45-55 secs
3.20
Start of second 1 x 2
consecutive repetitions
45-55 secs
45-55 secs
5.00
Start of second 1 x 2
consecutive repetitions
47-57 secs
5.47-5.57 mins
33-43 secs
6.30
Start of 1 x 1 repetition
20-25
6.50-6.55 mins
Backs Test
The time for each repetition is recorded on the sheet for the individual being measured.
One person should be made responsible for administering the running clock and
for informing players and testers of the content of the next set and the rest time to
go. This person should also give all of the start commands for the whole group.
5m
Start Line
Forwards
Backs