Baseline testing is a key component of sports performance training, providing coaches with a starting point for new athletes and helping them identify where to focus their training efforts to maximize athletic development, reduce injury risk, and enhance sport-specific success for their athletes.
Key baseline measurements that give coaches a well-rounded view of an athlete’s current performance and training needs include Sprint MPH, Fly 10, Acceleration 10, Change of Direction (5-10-5), Broad Jump distance, and Vertical Jump height. Each of these tests targets a specific aspect of athleticism, such as speed, strength, power, agility, and explosiveness, all components of Sports Performance Training. Together, these tests provide valuable insight into an athlete’s strengths and areas for improvement, which helps guide coaches to more effective training programs designed to boost performance and reduce injury risk, ultimately helping athletes build confidence and achieve their full athletic potential.
Baseline Testing Includes:
Miles Per Hour (MPH) Sprint
- Tested on a self-propelled curve treadmill, athletes sprint for 10–12 seconds to reach their maximum speed. The treadmill tracks their top speed in miles per hour (MPH).
- This test allows coaches to evaluate an athlete’s sprint mechanics, foot turnover, and initial speed. These insights help identify what technical aspects need to be improved and what the coach needs to teach to make the athlete faster. Proper running mechanics and overall linear speed, one of the most impactful traits in sports, reflects how efficiently and powerfully an athlete can move, and that can directly translate to success in competition.
Top End Speed (Fly-10)
- The Fly-10 measures an athlete’s maximum velocity by having them build up to top speed over a 20-30 meter distance, then maintain their speed and sprint through a timed 10-meter segment. Timing gates are used to precisely capture the athlete’s speed through this “flying” portion, providing an accurate measure of their top-end sprinting ability.
- This is an important baseline measurement that allows athletes and coaches to focus on improving speed and explosiveness through training, while also tracking progress over time to ensure speed development and running mechanics are happening safely and effectively.
Change of Direction (5-10-5)
- The 5-10-5 test measures how quickly and efficiently an athlete can change direction. Starting in the middle of a 10 meter distance, the athlete sprints 5 meters in one direction, decelerates, plants, and turns to sprint 10 meters in the opposite direction. Then they turn again and accelerate through the final 5 meters.
- This test is timed using timing gates, measuring the total time from the athlete’s start in the middle to crossing the finish line after the last 5-meter sprint.
- By testing a 5-10-5, coaches can assess an athlete’s agility, balance, body control, and ability to accelerate and decelerate in tight spaces. It also helps identify areas where the athlete may need to improve strength, stability, or technique to move more effectively and reduce injury risk.
Broad Jump
- The Broad Jump test measures an athlete’s horizontal explosiveness and ability to generate power and jump forward as far as possible from a standing start.
- To get the distance of an athlete’s broad jump, the athlete stands behind a marked line and jumps forward as far as they can, landing on both feet. The distance from the starting line to the back of the athlete’s heels at landing is measured.
- This test gives coaches important insight into the athlete’s lower-body strength and power, especially through the hips and legs, which are key muscles for sprinting, changing direction, and jumping. By measuring broad jump distance, coaches can identify strengths and weaknesses in power output and detect potential muscular imbalances or weaknesses.
- Learning to develop explosive power and land safely are important skills for all athletes, helping improve overall performance and reduce the risk of injury.
Vertical Jump
- Using a vertical jump tester device, the Vertical Jump test measures an athlete’s ability to jump straight up from a standing position, showcasing their lower-body explosive power.
- Using a tool called the Vertec, the athlete stands beneath the device and reaches up to set their standing reach. Then, they jump as high as possible to hit the highest vane, which are marked in half-inch increments. The difference between their standing reach and the highest vane touched is recorded as their vertical jump height.
- This test provides coaches with valuable insight into the athlete’s leg and core strength, essential for jumping, sprinting, and quick changes of direction. Tracking vertical jump results over time helps guide training, identify areas for improvement, and reduce injury risk by improving power and coordination.
Long-Term Benefits of Baseline Testing
These baselines tests are just that – baselines. Through consistent Sports Performance Training, young athletes have the chance to improve their speed, strength, agility, endurance, and explosiveness, which contribute to their overall athletic development, confidence, and injury prevention.
As athletes are coached to develop faster, more efficient running mechanics that enhance foot turnover, running form, and speed, while also reducing strain on muscles and joints, their Sprint MPH and Fly-10 scores will naturally increase. As they progress in the Change of Direction (5-10-5) test, that will reflect improvements in agility, balance, and body control, which help athletes move more safely and avoid common injuries related to sudden stops and cuts. Enhancing Broad Jump distance signals greater lower-body power and explosiveness in an athlete, while also emphasizing safe landing techniques that protect their knees and ankles from impact injuries. Similarly, improvements in an athlete’s Vertical Jump height will demonstrate stronger leg and core muscles, supporting better jumping ability and stability during quick directional changes. When young athletes are taught proper form and technique alongside these physical improvements, they build a strong athletic foundation that not only boosts their overall athletic performance but also minimizes injury risks throughout their sports journey, leading to more confidence and success overall!
ABOUT UPSWING FOUNDATION:
UPSWING Foundation, a Colorado nonprofit corporation, exempt from taxation under Section 501(c)(3) of the Code, is the only youth sports foundation based in Colorado’s mile-high training grounds that provides access to world-class programs alongside top athletes for kids of all backgrounds in order to connect people and catapult dreams. Where access to sports and other opportunities is often limited by barriers such as socioeconomic factors, the UPSWING Foundation works to crush those barriers by creating first-in-class, accessible programming and training spaces to develop strong, confident, successful student-athletes who are able to pursue their dreams and give back to their communities in meaningful ways. To learn more, visit us at upswingfoundation.org.
Main Office:
1746 Cole Blvd, Ste 300,
Lakewood, CO 80401
contact@upswingfoundation.org
(720) 608-0259
ABOUT UPSWING CENTENNIAL:
UPSWING Centennial is the first dedicated space built to deliver the UPSWING experience to aspiring athletes in Denver and the surrounding communities with world-class services in performance training, dance, and recovery.
UPSWING Centennial:
7460 S University Blvd, Centennial, CO 80122
facilities@upswingfoundation.org
(720) 500-5100
