Testing & Tracking Protocols
Assessment protocols and progress monitoring
Why Testing Matters
Testing provides:
- Baseline — Know where you're starting
- Progress tracking — See if the program is working
- Motivation — Celebrate improvements
- Adjustments — Identify what needs more focus
- Goal setting — Set realistic targets
Testing Schedule
| When | Tests |
|---|---|
| Program Start | Full baseline assessment |
| End of Offseason (Dec) | Full re-test |
| End of Preseason (Feb) | Full re-test |
| Mid-Season (April) | Modified test (optional) |
| End of Summer (Aug) | Full re-test |
Minimum: Test at beginning and end of each major phase
Full Assessment Protocol
Test Day Setup
Day Before
- Light activity only
- Good sleep (8+ hours)
- Adequate nutrition
- Stay hydrated
Day Of
- Normal breakfast
- Arrive rested and ready
- Full warm-up before testing
- Go in order (power tests first when fresh)
Warm-Up Before Testing (10 min)
- Light jog: 2 min
- Dynamic stretches: 5 min
- 2–3 submaximal practice jumps
- Ready to go
Test 1: Vertical Jump
Purpose
Measures lower body explosive power
Equipment
Vertec device, wall-mounted measurement, or jump mat app
Protocol
- Stand flat-footed, reach as high as possible (standing reach)
- Record standing reach height
- Jump and touch highest point possible
- Use arm swing, no step
- 3 attempts, record best
Calculation
Vertical Jump = Jump Height − Standing Reach
Targets (Intermediate Female HS Athlete)
| Rating | Vertical Jump |
|---|---|
| Below Average | <14 inches |
| Average | 14–16 inches |
| Good | 16–18 inches |
| Excellent | 18–20 inches |
| Elite | >20 inches |
Recording
| Date | Standing Reach | Jump Height | Vertical |
|---|---|---|---|
Test 2: Broad Jump (Standing Long Jump)
Purpose
Measures horizontal explosive power
Equipment
Flat surface, measuring tape
Protocol
- Toes at starting line
- Swing arms, jump as far forward as possible
- Land on both feet
- Measure from starting line to back of closest heel
- 3 attempts, record best
Targets (Intermediate Female HS Athlete)
| Rating | Broad Jump |
|---|---|
| Below Average | <5'6" |
| Average | 5'6" – 6'0" |
| Good | 6'0" – 6'6" |
| Excellent | 6'6" – 7'0" |
| Elite | >7'0" |
Recording
| Date | Attempt 1 | Attempt 2 | Attempt 3 | Best |
|---|---|---|---|---|
Test 3: Medicine Ball Rotational Throw
Purpose
Measures rotational power (directly relevant to hitting)
Equipment
- 10 lb medicine ball
- Wall to throw against
- Measuring tape
Protocol
- Stand sideways to wall, 3 feet away
- Hold ball at hip furthest from wall
- Rotate and throw explosively into wall
- Measure from wall to where ball lands
- 3 throws each side, record best each side
Targets (Intermediate Female HS, 10 lb ball)
| Rating | Throw Distance |
|---|---|
| Below Average | <12 feet |
| Average | 12–15 feet |
| Good | 15–18 feet |
| Excellent | 18–22 feet |
| Elite | >22 feet |
Recording
| Date | Right Side Best | Left Side Best |
|---|---|---|
Test 4: Pop Time (Catcher-Specific)
Purpose
Measures total time from pitch hitting glove to ball arriving at 2nd base
Equipment
- Stopwatch or video with frame counting
- Full catching gear
- Pitcher (or machine)
- Someone at 2nd base
Protocol
- Full catching setup
- Receive pitch
- Timer starts when ball hits glove
- Timer stops when ball reaches 2nd baseman's glove
- 5 throws, record best 3, average
Targets (HS Female Catcher)
| Rating | Pop Time |
|---|---|
| Below Average | >2.3 sec |
| Average | 2.1–2.3 sec |
| Good | 2.0–2.1 sec |
| Excellent | 1.9–2.0 sec |
| College-Level | <1.9 sec |
Recording
| Date | Throw 1 | Throw 2 | Throw 3 | Average |
|---|---|---|---|---|
Test 5: Home-to-First Time
Purpose
Measures running speed (game-relevant)
Equipment
- Stopwatch
- Full distance (60 feet)
Protocol
- Start in batter's box (right-handed setup)
- Simulate swing
- Timer starts on swing completion
- Run through first base
- Timer stops when foot hits base
- 2–3 attempts, record best
Targets (HS Female)
| Rating | Home to First |
|---|---|
| Below Average | >3.4 sec |
| Average | 3.2–3.4 sec |
| Good | 3.0–3.2 sec |
| Excellent | 2.8–3.0 sec |
| Elite | <2.8 sec |
Recording
| Date | Attempt 1 | Attempt 2 | Best |
|---|---|---|---|
Test 6: Exit Velocity
Purpose
Measures bat speed and power at contact
Equipment
- Radar gun or exit velo device (Blast Motion, Diamond Kinetics, Rapsodo)
- Tee setup
Protocol
- Warm up with 10–15 swings
- Set tee at optimal contact point
- 10 measured swings
- Record top 3 and average
Targets (HS Female)
| Rating | Exit Velocity |
|---|---|
| Below Average | <50 mph |
| Average | 50–55 mph |
| Good | 55–62 mph |
| Excellent | 62–68 mph |
| College-Level | >68 mph |
Recording
| Date | Top Speed | Average of Top 3 |
|---|---|---|
Test 7: Strength Tests (End of Phase)
Back Squat 5RM
Protocol
- Warm up thoroughly
- Build up in sets: Bar → 50% → 70% → 85%
- Attempt heaviest weight for 5 good reps
- Rest 3–4 min between heavy attempts
Recording
| Date | 5RM Weight |
|---|---|
Bench Press 5RM
Protocol
Same as squat
Recording
| Date | 5RM Weight |
|---|---|
Trap Bar Deadlift 5RM
Protocol
Same as squat
Recording
| Date | 5RM Weight |
|---|---|
Progress Tracking Sheet
Master Tracking Table
| Test | Baseline | End Offseason | End Preseason | End Summer | Change |
|---|---|---|---|---|---|
| Vertical Jump | |||||
| Broad Jump | |||||
| Med Ball Throw (R) | |||||
| Med Ball Throw (L) | |||||
| Pop Time | |||||
| Home to First | |||||
| Exit Velocity | |||||
| Squat 5RM | |||||
| Bench 5RM | |||||
| Deadlift 5RM |
Expected Progress Rates
Realistic Improvements (Per 12-Week Phase)
| Test | Expected Improvement |
|---|---|
| Vertical Jump | +1–2 inches |
| Broad Jump | +3–6 inches |
| Med Ball Throw | +1–3 feet (10–15%) |
| Pop Time | −0.05 to −0.15 sec |
| Strength Tests | +10–20% |
| Exit Velocity | +2–4 mph |
Note: Progress slows as you advance. Early gains come faster than later gains.
What to Do With Results
If Test Improved
- Program is working
- Continue with next phase
- Note what worked well
If Test Stayed the Same
- May be okay (maintenance during in-season)
- Review training adherence
- Check recovery (sleep, nutrition)
If Test Got Worse
- Investigate why
- Overtraining?
- Poor nutrition?
- Not sleeping?
- Test conditions different?
- Adjust next phase
- Consider recovery week
Training Log
Weekly Workout Log
| Date | Workout | Main Lifts | Notes |
|---|---|---|---|
Monthly Summary
| Week | Workouts Completed | Energy Level (1-10) | Sleep Quality | Notes |
|---|---|---|---|---|
| 1 | /4 | |||
| 2 | /4 | |||
| 3 | /4 | |||
| 4 | /4 |
Bodyweight & Body Composition Tracking
When to Track
- Same time of day (morning, after bathroom, before eating)
- Same day each week (e.g., every Monday)
- Don't obsess over daily fluctuations
Recording
| Date | Weight | Notes |
|---|---|---|
Remember: Weight is just one data point. Performance matters more than the number on the scale.
Goal Setting Template
Phase Goals
Phase: _____________ Dates: _____________ to _____________
| Test | Current | Goal | Achieved? |
|---|---|---|---|
| Vertical Jump | |||
| Broad Jump | |||
| Med Ball Throw | |||
| Pop Time | |||
| Exit Velocity | |||
| Squat | |||
| Bench |
Process Goals (What You'll Do)
- Complete ____ training sessions
- Get ____ hours of sleep per night
- Eat protein at every meal
- Complete mobility routine daily
- Complete arm care routine every throwing day
Annual Progress Summary
Year: _______
| Category | Start of Year | End of Year | Total Improvement |
|---|---|---|---|
| Vertical Jump | |||
| Broad Jump | |||
| Med Ball Throw | |||
| Pop Time | |||
| Exit Velocity | |||
| Squat 5RM | |||
| Bench 5RM | |||
| Deadlift 5RM |