Date: Fitness Test #

SKINFOLDS GIRTHS
NAME Chest Bicep Mid Tricep Sub Abd Supra Thigh Med Waist Hip F.arm Thigh
Aux scap Iliac Calf
IRTHS
Calf %Fat Sum of Density LBM FM Muscle Age Mass Stature BMI W:H CTG CCG Stature2
Skin Mass Ratio

-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0

-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
-4.9 0 1.112 0.00 0.00 -2.25 ### ### 0.00 0.00 0
TABLE I: Subject Characteristics and Body Composition

NAME Mass %Fat FM LBM Sum W:H

(kg) (kg) (kg) Skinfolds Ratio
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
0 -4.86 0.00 0.00 0.0 #DIV/0!
AVERAGE 0.0 -4.9 0.0 0.0 0 #DIV/0!
TABLE II: Flexibility, Stamina & Agility

NAME Flexibility Aerobic Anaerobic

Sit & Reach Thomas Beep Test Number Sprint Run of
(cm) Rt Lft Level Shuttles Repeat (m) Three (m)

AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

TABLE III: Power TABLE IV: Muscular Endurance & Strength
NAME Power
Vertical Leg NAME Muscular Endurance Strength
Jump Power Push Up Sit Up Bench Press Pull Ups
(cm) Index Load Reps 1RM SCORE Bwt Reps
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
 0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
0 0 0 #DIV/0! 0
AVERAGE #DIV/0! 0.0 AVERAGE #DIV/0! #DIV/0! 0.0 #DIV/0! 0.0 #DIV/0! #REF! #DIV/0!
1RM SCORE
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0.0 #DIV/0!
 TABLE VI: Fitness Scoring

NAME Sum Beep Sprint Bench Pull Push Sit Sit and
Skinfold Test Repeat Press Up Up Up Reach
Score (mm)
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
0 0 0 #DIV/0! 0 0 0 0
AVERAGE 0 0 0 #DIV/0! 0 0 0 0

SCORING SUM of Beep Sprint Bench Pull Push Sit Sit and
Skinfolds Test Repeat Press Up Up Up Reach
Points Rank Rating Level Score
10
9 90 Well above 45 13.10 750 1.18 13 50 100 22
8 80 50 13.4 742.5 1.13 11 49 92 17
7 70 Above Ave 54 12.8 735 1.06 10 42 80 16
6 60 60 12.4 727.5 0.99 9 40 70 15
5 50 Average 62 12.2 725 0.95 8 37 60 13
4 40 71 11.8 717.5 0.92 7 33 54 11
3 30 below 79 11.6 705 0.87 6 29 50 10
2 20 84 10.12 692.5 0.84 4 26 41 9
1 10 Well below 97 10.8 681 0.80 3 25 30 7
0
How to determine overall Fitness Score

*Total the number of points attained in all the tests are added up = X
*Divide X by the number of tests used and multiply by 10 to arrive at a fitness score out of 100
National Squad players are expected to maintain an overall fitness score of 50.
 Vert Fitness
Jump Score

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0 TABLE II: PRE and
0
0
0
0
0
0 #DIV/0!

Vertical Fitness
Jump Score

0.65 87
0.60 85
0.56 81
0.55 76
0.54 74
0.51 71
0.47 68
0.45 64
0.44 55
core out of 100
TABLE II: PRE and POST results TABLE III: Speed and Agility
ABLE III: Speed and Agility Fitness Score Skinfolds
Dravid, * * * 96
Powar, * * * 139
DAY 1 - Session 1

NAME Waist Hip F.arm Thigh Calf Stature NAME Mass Stature Age

DAY 1 - Session 1
DAY 1 - Session 2

NAME Push Ups Sit Ups Run of 3 Sit & Reach Thomas Vertical Jump Beep Test Beep test Max HR
(s) (cm) Test Height Jump Diff Level Shuttle No.

DAY 1 - Session 2
Day 2 - Session 2

Bench Press Pull Ups Static

Load Reps Reps Hold

Day 2 - Session 2
 NAME MAX HR NAME MAX HR
SHUTTLE 1 2 3 4 5 6 TOTAL SHUTTLE 1 2 3 4 5 6 TOTAL
DISTANCE DISTANCE
m Reference 1 2 3 4 5 6 m Reference 1 2 3 4 5 6
80 4 80 4
85 4B1 85 4B1
90 4B2 90 4B2
95 4B3 95 4B3
100 4B4 100 4B4
105 4F1 105 4F1
110 4F2 110 4F2
115 4F3 115 4F3
120 4F4 120 4F4
125 5 125 5
130 5B1 130 5B1
135 5B2 135 5B2
140 5B3 140 5B3
145 5B4 145 5B4
150 5B5 150 5B5

NAME MAX HR NAME MAX HR

SHUTTLE 1 2 3 4 5 6 TOTAL SHUTTLE 1 2 3 4 5 6 TOTAL
DISTANCE DISTANCE
m Reference 1 2 3 4 5 6 m Reference 1 2 3 4 5 6
80 4 80 4
85 4B1 85 4B1
90 4B2 90 4B2
95 4B3 95 4B3
100 4B4 100 4B4
105 4F1 105 4F1
110 4F2 110 4F2
115 4F3 115 4F3
120 4F4 120 4F4
125 5 125 5
130 5B1 130 5B1
135 5B2 135 5B2
140 5B3 140 5B3
145 5B4 145 5B4
150 5B5 150 5B5

NAME MAX HR NAME MAX HR

SHUTTLE 1 2 3 4 5 6 TOTAL SHUTTLE 1 2 3 4 5 6 TOTAL
DISTANCE DISTANCE

m Reference 1 2 3 4 5 6 m Reference 1 2 3 4 5 6
80 4 80 4
85 4B1 85 4B1
90 4B2 90 4B2
95 4B3 95 4B3
100 4B4 100 4B4
105 4F1 105 4F1
110 4F2 110 4F2
115 4F3 115 4F3
120 4F4 120 4F4
125 5 125 5
130 5B1 130 5B1
135 5B2 135 5B2
140 5B3 140 5B3
145 5B4 145 5B4
150 5B5 150 5B5
 NAME MAX HR
SHUTT 1 2 3 4 5 6 TOTAL
DISTANCE
m Reference 1 2 3 4 5 6 m
80 4 80
85 4B1 85
90 4B2 90
95 4B3 95
100 4B4 100
105 4F1 105
110 4F2 110
115 4F3 115
120 4F4 120
125 5 125
130 5B1 130
135 5B2 135
140 5B3 140
145 5B4 145
150 5B5 150

NAME MAX HR
SHUTT 1 2 3 4 5 6 TOTAL
DISTANCE
m Reference 1 2 3 4 5 6 m
80 4 80
85 4B1 85
90 4B2 90
95 4B3 95
100 4B4 100
105 4F1 105
110 4F2 110
115 4F3 115
120 4F4 120
125 5 125
130 5B1 130
135 5B2 135
140 5B3 140
145 5B4 145
150 5B5 150
NAME MAX HR
SHUTTLE 1 2 3 4 5 6 TOTAL
DISTANCE
Reference 1 2 3 4 5 6
4
4B1
4B2
4B3
4B4
4F1
4F2
4F3
4F4
5
5B1
5B2
5B3
5B4
5B5

NAME MAX HR
SHUTTLE 1 2 3 4 5 6 TOTAL
DISTANCE
Reference 1 2 3 4 5 6
4
4B1
4B2
4B3
4B4
4F1
4F2
4F3
4F4
5
5B1
5B2
5B3
5B4
5B5
MEANS SUM of % Body Beep Test Sprint Bench Press Pull Push Sit Vertical Sit and 3km
Skinfolds Fat Level Count Repeat Reps Rel Up Up Up Jump Reach Run
(m) (m) (cm) (min)
MEAN 68 8.7 12.2 106 717 10 0.98 8 32 54 0.53 13 11:49
(n) 69 94 10.8 89 26 89 89 92 14 14 58 94 86

Max 36 22.8 14.11 140 755.5 19 1.52 22 70 100 0.76 28 10:08

Min 146 3.8 9.4 74 652.5 0 0.69 0 17 15 0.2 0 15:20

SCORING SUM of % Body Beep Test Sprint Bench Press Pull Push Sit Vertical Sit and 3km
Skinfolds Fat Level Count Repeat Reps Rel Up Up Up Jump Reach Run
Points Rank Rating
10
9 90 Well above 45 5.2 13.10 126 750 14 1.18 13 50 100 0.65 22 10:45
8 80 50 5.9 13.4 120 742.5 13 1.13 11 49 92 0.60 17 10:58
7 70 Above Ave 54 6.5 12.8 112 735 12 1.06 10 42 80 0.56 16 11:17
6 60 60 7.3 12.4 108 727.5 10 0.99 9 40 70 0.55 15 11:32
5 50 Average 62 7.9 12.2 106 725 9 0.95 8 37 60 0.54 13 11:41
4 40 71 9.1 11.8 100 717.5 8 0.92 7 33 54 0.51 11 11:55
3 30 below 79 10.1 11.6 98 705 6 0.87 6 29 50 0.47 10 12:12
2 20 84 11.1 10.12 93 692.5 5 0.84 4 26 41 0.45 9 12:30
1 10 Well below 97 13.2 10.8 89 681 3 0.80 3 25 30 0.44 7 13:00
0

How to determine overall Fitness Score

*Total the number of points attained in all the tests are added up = X
*Divide X by the number of tests used and multiply by 10 to arrive at a fitness score out of 100
National Squad players are expected to maintain an overall fitness score of 50 throughout the competitive period.

NATIONAL TARGETS
Skinfolds <65 mm
Beep Test Level 12.2 (106)
Sprint Repeat 730 m
Bench Press (75%) 12 (1.08)
Pull ups 8
Push-ups 30
Sit-ups 80
Vertical Jump 0.55 cm Others
0.60 cm Bowlers
Sit and Reach 12 cm
Stability Hold 2 min
3 km time trial 12:00 min
FITNESS
SCORE

72.4
76

93
32

FITNESS
SCORE

87
85
81
76
74
71
68
64
55
Conditioning Deficit Matrix

Aerobic Anaerobic Upper Lower Core Scapula Skinfolds

(Beep) (R. Shuttle) Strength Strength Stability Stability
Rehabilitation Agility Speed