Assessment Center

Pre-Season Fitness Test

U12 U14 U16+ Adult

5

Criteria

20

Minutes

40

Max Points

Instructions

  1. 1

    Complete on a full-size pitch with cones marked at 10m, 20m, and 40m intervals.

  2. 2

    Give players 3 minutes rest between each test.

  3. 3

    Record times and reps for comparison at mid-season and end-of-season retests.

Scoring Rubric

Sprint Speed weight 2×

"U12: <7.5s | U14: <6.8s | U16+: <6.2s | Adult: <6.5s"

1
Slow — Significantly above age benchmark; limited explosive pace.
2
Below Average — Above benchmark by 0.5–1.0 seconds.
3
Average — Within 0.3 seconds of age benchmark.
4
Fast — At or below benchmark; in top third of group.
5
Exceptional — Clearly fastest in group; 0.5s+ below benchmark.
Endurance weight 2×

"Does the player maintain pace deep into the test?"

1
Poor — Stops before level 5 of beep test; significant fatigue early.
2
Below Average — Completes levels 5–8; pace drops dramatically near end.
3
Average — Completes levels 9–11; maintains pace to near the end.
4
Good — Completes level 12+; strong endurance for age group.
5
Excellent — Completes level 14+; outstanding aerobic capacity.
Agility weight 2×

"Does the player change direction quickly and stay balanced?"

1
Poor — Slow and unbalanced through direction changes.
2
Below Average — Average COD; loses pace rounding cones.
3
Average — Adequate agility; stays balanced through turns.
4
Good — Quick and balanced; one of the faster times in the group.
5
Excellent — Top agility time; explosive and balanced in every direction.
Core & Lower Body Strength weight 1×

"Does the player show stability and power in ground contacts?"

1
Weak — Cannot maintain 30s plank; long jump well below average.
2
Below Average — 30–45s plank; modest long jump distance.
3
Average — 60s plank; solid long jump for age group.
4
Good — 90s plank; above-average long jump.
5
Excellent — 2min+ plank; exceptional power through long jump.
Flexibility & Mobility weight 1×

"Does the player show adequate range of motion without pain?"

1
Very Tight — Significant tightness in hamstrings and hips; injury risk flagged.
2
Tight — Below average flexibility; recommend targeted stretching program.
3
Average — Adequate range of motion for soccer demands.
4
Flexible — Above average mobility; good range across hip and hamstring.
5
Excellent — Exceptional mobility; full range of motion with no restriction.

Score a Player

Running Score —