Submitted by Stefan Overgaard, Owner of SXS Fitness in Toronto
Testing is done! Now What?
Fall testing is now behind us, so now what? What is the best way to make the most out of the testing experience? There isn’t much point in doing testing if you just show up, do the testing and ignore your results. The whole idea of testing is to take a ‘snapshot’ of your current fitness level and identify your strengths and weaknesses. From there build and execute a plan focusing on those scores which will increase fitness levels and ultimately improve performance and reduce the risk for injury. It’s that simple, but simple doesn’t mean easy… We highly recommend carefully going over scores and looking at what areas you need to improve on. Maybe it is cardiovascular, mobility, strength or power that needs focus. After identifying areas, SET GOALS for the next testing period. Go through the process with your coach if you can.
Setting goals on what you would like to improve and, by how much, is a great next step. Remember when setting goals we want them to be “SMART”:
S-specific
M-measurable
A-attainable
R-relevant
T-time bound.
When creating your goals for the spring testing try to keep things SIMPLE as well! Don’t over complicate what you are focusing on, or your goals. If your lowest scores were in the box jump, create a goal to get 8 more jumps for the next testing. You can also look at the testing norms and set a goal to get to the next colour (red to yellow, yellow to green).
PLANNING and accountability are also very important factors to consider. We all have set goals with great intentions of making gains whether it be in school, sport or life in general, but unless you have a plan you are far less likely to achieve it; “If you fail to plan, you can plan to fail”. Create a schedule of what you will do and when you will complete it in order to achieve your goal. Make sure you track your progress and set mini-goals to achieve between now and the next testing. Back up this planning by having someone (peer, coach, parent) follow up on your progress and try to follow your with your plan at least once a week.
Remember, testing is a tool we use to identify fitness levels, the real work is the determined execution of a properly laid out fitness program.