Give Yourself a Fitness Test

Ozzie Smith's workouts during the off season paid off for him during the season. He did not hit the mid-season lull, like other players do and he avoided nagging injuries.

Are you in tip-top shape for the upcoming season?

Fitness tests are designed to quickly gauge your general fitness level and to act as a benchmark for future testing.

Simply, put the fitness test shows you your current fitness level and shows you the fitness level you should be.

After taking the following test, complete the MVP Baseball Strength and Conditioning Program. Then, take the test again and compare the results.

The test is divided into four sections. Do each part with plenty of rest between to fully recover.

Push-ups to test your upper body strength. – Count how many push ups you can do in one minute. You should do the test “military style” push-up position with only the hands and toes touching the floor.

Sit-up test to test abdominal and core strength. – Count how many sit ups you can do in one minute.

Squats test to test lower body strength. – Count how many squats you can do in one minute.

60 yard dash – See how fast you can run the 60.

Minute Push-up Test
Excellent – More than 56
Good – 47-56
Acceptable – 19-34

Minute Sit-up Test
Excellent – More than 49
Good – 44-49
Acceptable – 39-43

Minute Body Weight Squat Test
Excellent – More than 49
Good – 44-40
Acceptable – 39-43

60 yard dash time
Exceptional - 6.3 to 6.5
Good - 6.5 to 6.8
Acceptable - 7 seconds or less