MFITS (METABOLIC FITNESS INDEX FOR TEAM SPORTS)
This is a great test to do if you have access to a track. It consists of a 100m Sprint, and a 10 minutes rest, a 400m run, and a 20 minutes rest, and finally a 800m run for forwards and a 1500m run for backs. The benefits are that it gives you an indication of a players ability of each energy system. ATP-CP for the 100m, Anaerobic Glycolytic for the 400m and aerobic for the 800m/1500m.
Backs: 5:25 – 5:35 min (1500m)
Forwards: 2:40 – 3:00 min (800m)