Start Testing

READ FIRST: Testing Guidance.

Completing all 5 tests should take you 40 minutes or less (including warm-up and cool-down).

• Warm-up for at least 10 minutes before beginning the testing session.

  • CLICK HERE for a structured warm-up.

• Complete all 5 tests in the order listed below to the best of your ability, being sure to follow all the details exactly.

  • Complete test #1 first, then test #2 second, and so on until test #5 is complete.

• Cool-down as you would normally after a match.

• CLICK HERE to submit your results.

After your results are submitted, PLANtoWIN.ca will:

1. Send you a report comparing your strength and fitness results to your age division and player rating benchmarks, 

2. Highlight what specific strength and fitness abilities you can improve, and

3. Give you a 4-week Training Program that helps you improve your strength and fitness so you can play your best when it matters the most 🏆.

• Equipment you need: tape measure.

• Complete THREE warm-up jumps at 75%, 85%, and 95% maximum effort.

  • Rest at least 30 seconds between jumps.

• Video record your test from the same angle as the instructional video (including the start and finish positions).

  • Please record the video in one continuous file, not 3 separate ones.

    • Do not include your warm-up jumps in the video.

• Complete THREE maximal attempts. 

  • Measure from your rear-most back heel. 

  • Say your measurement OUT LOUD and CLEARLY in either centimetres or feet/inches after each attempt.

  • Rest at least 30 seconds between attempts.

• PLANtoWIN.ca will determine your final test result after watching your video.

• Equipment you need: racquet and court.

• Complete THREE warm-up trails at 75%, 85%, and 95% maximum effort to 5 touches.

  • Rest at least 60 seconds between trials.

• Video record your test from the same angle as the instructional video (including the short line and glass).

  • Do not include your warm-up trials in your video.

• Compete ONE maximal attempt to 10 touches.

  • Your result will be determined in seconds (to one decimal).

    • Time starts at your first movement toward the back wall

    • Time stops when you touch the back wall / floor joint the 10th time (you do NOT need to return to the short-line after touching the 10th time)

      • Both feet MUST touch behind the short line before returning to the back wall or the test is considered a default.

      • The racquet MUST touch the wall/floor each time or the test is considered a default.

      • You do NOT need to alternate legs when at the back wall; feel free to use your dominant leg each time. Generally, using your dominant leg at the back wall gives you the fastest time.

• PLANtoWIN.ca will determine your final test result after watching your video.

• Equipment you need: racquet and court.

• Complete THREE warm-up trails at 75%, 85%, and 95% maximum effort to 3 touches each wall (6 total).

  • Rest at least 60 seconds between trials.

• Video record your test from the same angle as the instructional video (including both side walls).

  • Do not include your warm-up trials in your video.

• Complete ONE maximal attempt to 5 touches each wall (10 total).

  • Your result will be determined in seconds (to one decimal).

    • Time starts at your first movement toward the side wall.

    • Time stops when you touch the side wall the 10th time (you do NOT need to return to the short-line after touching the 10th time).

      • 10 touches = 5 touches per wall.

      • The racquet MUST touch the side wall each time or the test is considered a default.

      • Your lead foot MUST be facing the side wall and your shoulders square to the side wall each touch or the test is considered a default; this is a squash-specific movement and you cannot simply sprint back & forth.

      • You do NOT need to alternate legs at each side wall; feel free to use your dominant leg each time. Generally, using an open stance gives you the fastest time.

• PLANtoWIN.ca will determine your final test result after watching your video.

• No equipment needed.

• Video record your test from the same angle as the presented image (including the feet and hands).

• Complete ONE maximal attempt.

  • Hold a high-plank position for as long as possible without letting your hips sag or shifting back & forth / side-to-side. 

    • Your feet-hips-shoulders should should create a slight V at the hips, while keeping a straight and firm torso aligned horizontal to the ground (hips should not be above the shoulders)

  • MAXIMUM time is 5 minutes. If you reach this, you can stop. 

  • Your result will be determined in seconds (whole number).

    • Time starts after you get into the position.

    • Time stops when your hips begin to sag, you start shifting around, or you exit the position.

• PLANtoWIN.ca will determine your final test result after watching your video.

• Equipment you need: court, smartphone to play video/audio.

• Do not video record yourself.

• Complete ONE maximal attempt.

  • Start with your right hand on the front wall.

  • When you hear the first beep, slowly jog toward the back wall and touch the wall with your left hand as the next beep sounds. This is your first touch.

  • Immediately return to the front wall, touching the wall with your right hand as the next beep sounds. This is your second touch.

    • You do NOT need your lead foot or your shoulders square front or back wall each touch; this is NOT a squash-specific movement, so run however you wish.

    • Please alternate hands at each wall; this prevents you from fatiguing one leg more than the other.

  • Repeat this back & forth until you are absolutely fatigued and cannot complete another touch in the allotted time.

    • The pace increases every minute, starting at 12 touches per minute (very slow) and finishing at 24 touches per minute (very fast). 

  • Remember: this is a maximum effort test, so go as long as possible, completing as many touches as you can before stopping.

    • You can only be late to touch the wall ONE time. If you are late a second time, the test is over. So, stay focused and on pace for the duration of the test.

• Record your result as the last stage number you enter before stopping due to maximal effort fatigue. 

  • For example, if you complete stage 18, then finish only 5 seconds of stage 19, your score is to be recorded as 19. So, try your very best to complete each full minute so you can enter the next stage and maximize your score.