Pick a category to jump to its protocols. Each page is a coach-ready setup guide — same level of detail you'd use to brief a testing day.
Speed & sprint
The classic American-football sprint test — 40 yards (36.6 m) from a standing or three-point start.
A 10-metre flying-start or standing-start sprint — the standard test for pure acceleration.
A 20-metre maximal sprint — the European football standard for combined acceleration and approach to top speed.
A 10-metre timing zone hit at full speed after a 10–20 m runway — isolates maximum sprint velocity from starting mechanics.
Jump & power
A vertical jump preceded by a fast downward dip — measures lower-body explosive power with the stretch-shortening cycle contribution included.
A vertical jump from a static squat hold — measures concentric explosive power without the stretch-shortening cycle.
A two-footed standing jump for maximum horizontal distance — measures horizontal-vector lower-body power.
A drop from a 30–40 cm box followed by an immediate maximal rebound — measures reactive strength and stretch-shortening cycle efficiency.
A standing vertical jump with arm swing, measured against a Vertec or a wall reach — the classic American-football vertical jump test.
A countermovement jump performed with full arm swing — captures the upper-body contribution that pure CMJ excludes.
Agility & change of direction
A three-direction sprint over 20 yards total — sprint 5 yards, sprint 10 yards the other way, sprint 5 yards back to centre. The NFL Combine COD standard.
A T-shaped agility course combining a forward sprint, two side-shuffles, and a backpedal — measures multi-directional movement quality.
A 10 m approach into a 5 m timing zone, with a 180° turn at the 15 m mark — isolates change-of-direction speed from initial acceleration.
A 60 m agility course combining straight sprints, weaving through four cones, and two 180° turns — the classic multi-element agility benchmark.
Strength
The maximum weight lifted for one repetition of the barbell back squat to at least parallel depth.
The maximum weight lifted for one repetition of the barbell flat bench press with the bar touching the chest.
The maximum weight lifted for one repetition of the barbell deadlift — conventional or sumo stance per athlete preference.
The maximum weight an athlete can power clean (catch in a quarter-squat, no full squat) for one rep — the canonical total-body explosive strength test.
A maximal 3–5 second isometric pull from a static mid-thigh position on a force plate — measures peak force production without the fatigue of 1RM testing.
Maximum strict push-ups to failure with standardized form — a low-equipment test of upper-body strength endurance.
Maximum strict pull-ups from a dead hang with chin over the bar — a low-equipment test of upper-body pulling strength.
Endurance & conditioning
Repeated 2×20m shuttle runs at increasing speed, with 10 seconds of active recovery between each shuttle pair — the standard intermittent endurance test for team sports.
20-metre continuous shuttle runs at progressively increasing pace, dictated by audio beeps — the most widely used continuous aerobic field test.
Run as far as possible in 12 minutes — the simplest field test of aerobic capacity, used worldwide since 1968.
Mobility & flexibility
What this library is
Performance House uses each of these protocols as a built-in test metric — log once on the platform and the result is recorded with the right units, contributes to the relevant category in the Performance Index, and shows up in the athlete's trend chart automatically. The protocols themselves are free for anyone to use, attribute, or fork — the citations under each test are the canonical academic source.
Missing a test you'd like to see added? Send a request and we'll work it into the next batch.