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20 Meter Multistage Fitness Test (Beep Test)- The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps. Click for demo.
Target- Level 10.5+
120's- Players must run 120 yards in 18 seconds. Players then have the remaining 42 seconds to run back to the starting point plus 15 seconds rest. There are 10 total runs. After the 4th and 7th run, you get an extra 30 second rest.
Target- Pass all 10 runs
T-Test of Agility- the T-Test is a test of agility for athletes, and includes forward, lateral, and backwards running. Starts at cone A. On the command of the timer, the player sprints to cone B and touches the base of the cone with their right hand. They then turn left and shuffle sideways to cone C, and also touches its base, this time with their left hand. Then shuffling sideways to the right to cone D and touching the base with the right hand. They then shuffle back to cone B touching with the left hand, and run backwards to cone A. The stopwatch is stopped as they pass cone A.
Target- 10.5 Seconds or Less
Distance Run-2 Miles (8 laps on a standard track)
Target- 15.5 Minutes or Less
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