Football: Assessment of Strength, Power, Endurance and Speed
Football is a sport that demands a unique combination of physical, technical and tactical skills. To perform well on the pitch, it is essential that players have well-developed strength, power, endurance and speed. Assessing these skills is crucial for both individual and team training, allowing players to identify strengths and areas for improvement. In this article, we will explore how to assess each of these skills in the context of football and the importance of each for in-game performance.
1. Strength Assessment
Strength refers to a player's ability to generate muscular tension against resistance. In football, strength is crucial for skills such as tackling, jumping, kicking and sprinting. Strength can be assessed through several specific tests:
1RM (one repetition maximum) test
Used to assess a player's maximum strength in exercises such as the squat, deadlift, or bench press. This test measures the maximum amount of weight a player can lift in a single repetition.
Vertical jump test
Although often associated with power, the vertical jump can also provide information about lower body strength. The player is asked to jump as high as possible from a static position, and the height of the jump is measured.
Isometric strength test
This test measures the force generated by a player without movement, such as holding a squat position against a wall (sitting wall test).
Importance of Strength in Football: Strength is essential for maintaining balance, protecting the ball from opponents and performing actions such as long-range shooting. Players with good strength tend to be more resistant to injury and more effective in physical contact situations.
2. Power Assessment
Power is the ability to generate force quickly. In football, this is seen in explosive actions such as sprints, jumps and changes of direction. Power can be assessed through dynamic tests:
Countermovement Jump (CMJ) Test
This test measures the height achieved in a jump after a quick squat. Power is assessed by jump height, which reflects the ability to convert force into explosive movement.
30 meter sprint test
Assesses the player's ability to accelerate quickly, a key component of power. The time to travel 30 meters from the starting position is measured, reflecting the player's explosiveness.
Importance of Power in Football: Power is crucial for many actions in football, such as outpacing opponents in short sprints, jumping to head the ball and shooting with power. Players with high power can make a difference in decisive moments of the game.
3. Resistance Assessment
Endurance is the ability of a player to sustain prolonged physical activity while maintaining performance. In football, aerobic endurance (the ability to sustain moderate effort for long periods) and anaerobic endurance (the ability to sustain intense effort for short periods) are both important. Endurance can be assessed by:
Intermittent Yo-Yo Test
This is one of the most widely used tests in football to assess specific endurance. Players run 20 metres, with short breaks, and the speed increases progressively. The test continues until the player is no longer able to maintain the pace, measuring recovery capacity and endurance.
Continuous running test (Cooper test)
Measures the distance a player can run in 12 minutes. This test assesses aerobic endurance and is useful in determining a player's overall physical condition.
Importance of Stamina in Football: Stamina allows players to maintain a high level of performance throughout the game. Without good stamina, players become fatigued quickly, which can affect decision-making, passing accuracy, and the ability to maintain defensive and offensive intensity.
4. Speed Assessment
Speed is the ability to move quickly, crucial for outpacing opponents and responding to rapid changes in play. In football, speed can be assessed through several tests:
10 meter sprint test
Measures a player's initial acceleration, which is essential for reacting to short plays and reaching the ball first.
40 meter sprint test
Assesses top speed. This test is important for situations where the player needs to run long distances at high speed, such as in counterattacks.
Speed test with change of direction (Agility Test)
Tests such as the T-Test or the Illinois Agility Test measure a player's ability to change direction quickly, which is essential for dribbling past opponents and defending.
Importance of Speed in Football: Speed is one of the most valued characteristics in modern football. Fast players can create attacking opportunities, recover loose balls and adjust quickly to dynamic situations on the pitch.
Final Classification of Physical Qualities in Football
The four physical attributes — strength, power, endurance and speed — can be scored to provide an overall picture of a player’s fitness level. Below is a simple and effective way to score these attributes based on the results obtained in each test.
1. Strength
- Excellent : Ability to lift more than 1.5 times body weight or vertical jump greater than 70 cm.
- Good : Ability to lift between 1.2 and 1.5 times body weight or vertical jump between 60 and 70 cm.
- Medium : Ability to lift between 1.0 and 1.2 times body weight or vertical jump between 50 and 60 cm.
- Poor : Ability to lift less than 1.0 times body weight or vertical jump less than 50 cm.
2. Power
- Excellent : Countermovement jump of over 55 cm or 30 meter sprint in less than 4 seconds.
- Good : Countermovement jump between 45 to 55 cm or 30 meter sprint between 4 to 4.2 seconds.
- Medium : Countermovement jump between 35 and 45 cm or 30 meter sprint between 4.2 and 4.5 seconds.
- Weak : Countermovement jump of less than 35 cm or 30 meter sprint in more than 4.5 seconds.
3. Resistance
- Excellent : More than 2,400 meters in the Intermittent Yo-Yo test or more than 3,200 meters in the Cooper test.
- Good : Between 2,000 and 2,400 meters in the Intermittent Yo-Yo test or between 2,800 and 3,200 meters in the Cooper test.
- Medium : Between 1,600 and 2,000 meters in the Intermittent Yo-Yo test or between 2,400 and 2,800 meters in the Cooper test.
- Weak : Less than 1,600 meters in the Intermittent Yo-Yo test or less than 2,400 meters in the Cooper test.
4. Speed
- Excellent : Less than 1.7 seconds in the 10-meter sprint or less than 5 seconds in the 40-meter sprint.
- Good : Between 1.7 and 1.9 seconds in the 10-meter sprint or between 5 and 5.3 seconds in the 40-meter sprint.
- Medium : Between 1.9 and 2.1 seconds in the 10-meter sprint or between 5.3 and 5.6 seconds in the 40-meter sprint.
- Poor : More than 2.1 seconds in the 10-meter sprint or more than 5.6 seconds in the 40-meter sprint.
Overall Rating
After evaluating each physical quality, an overall rating can be given to the player:
- Excellent : The player achieved an "Excellent" rating in at least three of the four physical attributes.
- Good : The player has a "Good" rating or higher in at least three of the four physical attributes.
- Average : The player has an "Average" rating in all or three of the physical attributes.
- Weak : The player has a "Weak" rating in at least two of the four physical attributes.
Classification of Physical Qualities in Football by Age Group and Gender
1. Strength
Test: 1RM (one repetition maximum) deadlift or Vertical Jump
| Age Range | Gender | Excellent | Good | Average | Weak |
|---|---|---|---|---|---|
| 11-14 years old | Masculine | >1.0x body weight or >50 cm | 0.8-1.0x body weight or 40-50 cm | 0.7-0.8x body weight or 30-40 cm | <0.7x body weight or <30 cm |
| Feminine | >0.8x body weight or >45 cm | 0.6-0.8x body weight or 35-45 cm | 0.5-0.6x body weight or 25-35 cm | <0.5x body weight or <25 cm | |
| 15-18 years old | Masculine | >1.3x body weight or >65 cm | 1.1-1.3x body weight or 55-65 cm | 0.9-1.1x body weight or 45-55 cm | <0.9x body weight or <45 cm |
| Feminine | >1.0x body weight or >55 cm | 0.8-1.0x body weight or 45-55 cm | 0.7-0.8x body weight or 35-45 cm | <0.7x body weight or <35 cm | |
| 19-30 years old | Masculine | >1.5x body weight or >70 cm | 1.2-1.5x body weight or 60-70 cm | 1.0-1.2x body weight or 50-60 cm | <1.0x body weight or <50 cm |
| Feminine | >1.2x body weight or >60 cm | 1.0-1.2x body weight or 50-60 cm | 0.8-1.0x body weight or 40-50 cm | <0.8x body weight or <40 cm | |
| 31-40 years old | Masculine | >1.3x body weight or >65 cm | 1.1-1.3x body weight or 55-65 cm | 0.9-1.1x body weight or 45-55 cm | <0.9x body weight or <45 cm |
| Feminine | >1.0x body weight or >55 cm | 0.8-1.0x body weight or 45-55 cm | 0.7-0.8x body weight or 35-45 cm | <0.7x body weight or <35 cm |
2. Power
Test: Countermovement Jump (CMJ) or 30 meter Sprint
| Age Range | Gender | Excellent | Good | Average | Weak |
|---|---|---|---|---|---|
| 11-14 years old | Masculine | >40 cm or <4.4 sec | 30-40 cm or 4.4-4.6 sec | 20-30 cm or 4.6-4.8 sec | <20 cm or >4.8 sec |
| Feminine | >35 cm or <4.6 sec | 25-35 cm or 4.6-4.8 sec | 15-25 cm or 4.8-5.0 sec | <15 cm or >5.0 sec | |
| 15-18 years old | Masculine | >50 cm or <4.1 sec | 40-50 cm or 4.1-4.3 sec | 30-40 cm or 4.3-4.5 sec | <30 cm or >4.5 sec |
| Feminine | >45 cm or <4.4 sec | 35-45 cm or 4.4-4.6 sec | 25-35 cm or 4.6-4.8 sec | <25 cm or >4.8 sec | |
| 19-30 years old | Masculine | >55 cm or <4.0 sec | 45-55 cm or 4.0-4.2 sec | 35-45 cm or 4.2-4.4 sec | <35 cm or >4.4 sec |
| Feminine | >50 cm or <4.3 sec | 40-50 cm or 4.3-4.5 sec | 30-40 cm or 4.5-4.7 sec | <30 cm or >4.7 sec | |
| 31-40 years old | Masculine | >50 cm or <4.1 sec | 40-50 cm or 4.1-4.3 sec | 30-40 cm or 4.3-4.5 sec | <30 cm or >4.5 sec |
| Feminine | >45 cm or <4.4 sec | 35-45 cm or 4.4-4.6 sec | 25-35 cm or 4.6-4.8 sec | <25 cm or >4.8 sec |
3. Resistance
Test: Intermittent Yo-Yo Test or Cooper Test (12 minutes)
| Age Range | Gender | Excellent | Good | Average | Weak |
|---|---|---|---|---|---|
| 11-14 years old | Masculine | >1,800 m (Yo-Yo) or >2,600 m (Cooper) | 1,400-1,800 m (Yo-Yo) or 2,200-2,600 m (Cooper) | 1,200-1,400 m (Yo-Yo) or 1,800-2,200 m (Cooper) | <1,200 m (Yo-Yo) or <1,800 m (Cooper) |
| Feminine | >1,600 m (Yo-Yo) or >2,400 m (Cooper) | 1,200-1,600 m (Yo-Yo) or 2,000-2,400 m (Cooper) | 1,000-1,200 m (Yo-Yo) or 1,600-2,000 m (Cooper) | <1,000 m (Yo-Yo) or <1,600 m (Cooper) | |
| 15-18 years old | Masculine | >2,200 m (Yo-Yo) or >3,000 m (Cooper) | 1,800-2,200 m (Yo-Yo) or 2,600-3,000 m (Cooper) | 1,500-1,800 m (Yo-Yo) or 2,200-2,600 m (Cooper) | <1,500 m (Yo-Yo) or <2,200 m (Cooper) |
| Feminine | >2,000 m (Yo-Yo) or >2,800 m (Cooper) | 1,600-2,000 m (Yo-Yo) or 2,400-2,800 m (Cooper) | 1,300-1,600 m (Yo-Yo) or 2,000-2,400 m (Cooper) | <1,300 m (Yo-Yo) or <2,000 m (Cooper) | |
| 19-30 years old | Masculine | >2,400 m (Yo-Yo) or >3,200 m (Cooper) | 2,000-2,400 m (Yo-Yo) or 2,800-3,200 m (Cooper) | 1,600-2,000 m (Yo-Yo) or 2,400-2,800 m (Cooper) | <1,600 m (Yo-Yo) or <2,400 m (Cooper) |
| Feminine | >2,200 m (Yo-Yo) or >3,000 m (Cooper) | 1,800-2,200 m (Yo-Yo) or 2,600-3,000 m (Cooper) | 1,500-1,800 m (Yo-Yo) or 2,200-2,600 m (Cooper) | <1,500 m (Yo-Yo) or <2,200 m (Cooper) | |
| 31-40 years old | Masculine | >2,200 m (Yo-Yo) or >3,000 m (Cooper) | 1,800-2,200 m (Yo-Yo) or 2,600-3,000 m (Cooper) | 1,500-1,800 m (Yo-Yo) or 2,200-2,600 m (Cooper) | <1,500 m (Yo-Yo) or <2,200 m (Cooper) |
| Feminine | >2,000 m (Yo-Yo) or >2,800 m (Cooper) | 1,600-2,000 m (Yo-Yo) or 2,400-2,800 m (Cooper) | 1,300-1,600 m (Yo-Yo) or 2,000-2,400 m (Cooper) | <1,300 m (Yo-Yo) or <2,000 m (Cooper) |
4. Speed
Test: 10 meter sprint or 40 meter sprint
| Age Range | Gender | Excellent | Good | Average | Weak |
|---|---|---|---|---|---|
| 11-14 years old | Masculine | <2.0 sec (10 m) or <5.6 sec (40 m) | 2.0-2.2 sec (10 m) or 5.6-5.8 sec (40 m) | 2.2-2.4 sec (10 m) or 5.8-6.0 sec (40 m) | >2.4 sec (10 m) or >6.0 sec (40 m) |
| Feminine | <2.2 sec (10 m) or <5.8 sec (40 m) | 2.2-2.4 sec (10 m) or 5.8-6.0 sec (40 m) | 2.4-2.6 sec (10 m) or 6.0-6.2 sec (40 m) | >2.6 sec (10 m) or >6.2 sec (40 m) | |
| 15-18 years old | Masculine | <1.8 sec (10 m) or <5.2 sec (40 m) | 1.8-2.0 sec (10 m) or 5.2-5.5 sec (40 m) | 2.0-2.2 sec (10 m) or 5.5-5.8 sec (40 m) | >2.2 sec (10 m) or >5.8 sec (40 m) |
| Feminine | <2.0 sec (10 m) or <5.4 sec (40 m) | 2.0-2.2 sec (10 m) or 5.4-5.7 sec (40 m) | 2.2-2.4 sec (10 m) or 5.7-6.0 sec (40 m) | >2.4 sec (10 m) or >6.0 sec (40 m) | |
| 19-30 years old | Masculine | <1.7 sec (10 m) or <5.0 sec (40 m) | 1.7-1.9 sec (10 m) or 5.0-5.3 sec (40 m) | 1.9-2.1 sec (10 m) or 5.3-5.6 sec (40 m) | >2.1 sec (10 m) or >5.6 sec (40 m) |
| Feminine | <1.9 sec (10 m) or <5.2 sec (40 m) | 1.9-2.1 sec (10 m) or 5.2-5.5 sec (40 m) | 2.1-2.3 sec (10 m) or 5.5-5.8 sec (40 m) | >2.3 sec (10 m) or >5.8 sec (40 m) | |
| 31-40 years old | Masculine | <1.8 sec (10 m) or <5.2 sec (40 m) | 1.8-2.0 sec (10 m) or 5.2-5.5 sec (40 m) | 2.0-2.2 sec (10 m) or 5.5-5.8 sec (40 m) | >2.2 sec (10 m) or >5.8 sec (40 m) |
| Feminine | <2.0 sec (10 m) or <5.4 sec (40 m) | 2.0-2.2 sec (10 m) or 5.4-5.7 sec (40 m) | 2.2-2.4 sec (10 m) or 5.7-6.0 sec (40 m) | >2.4 sec (10 m) or >6.0 sec (40 m) |
Considerations
When rating physical abilities in football, it is important to consider the natural differences that occur with age and gender. Using adjusted rating tables allows for a fairer and more accurate assessment, ensuring that all players can be assessed against appropriate standards. that are relevant to them.
This approach helps identify specific areas for improvement and allows coaches to adapt training plans more effectively, promoting the continued development of players at any stage of their sporting career.
Conclusion
Assessing players’ strength, power, endurance and speed is essential to developing effective and personalized soccer training. These assessments not only help identify players’ current capabilities, but also guide the prescription of training programs aimed at improving on-field performance. Coaches and players who understand and apply these assessments are better equipped to achieve their goals and maximize each player’s potential.
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