Premier League Fitness Test
Test your fitness against Premier League professional standards. Complete up to 8 different fitness tests including sprints, endurance, agility, and power assessments to see how you compare to top footballers.
How to Use This Test
Complete as many fitness tests as you can and enter your results below. Your performance will be compared against Premier League professional standards. Tests marked "with ball" should be performed while controlling a football.
Maximum speed sprint over 20 meters
Premier League Benchmarks:
Endurance run - 1 kilometer
Premier League Benchmarks:
Distance covered in Yo-Yo IR1 test
Premier League Benchmarks:
Agility test while dribbling a football
Premier League Benchmarks:
Shuttle run test for agility and change of direction
Premier League Benchmarks:
Multi-stage fitness test (level achieved)
Premier League Benchmarks:
Maximum vertical jump height
Premier League Benchmarks:
Maximum speed sprint over 30 meters
Premier League Benchmarks:
Training Tips
Speed Training
- Do 6-8 sprint reps with full recovery
- Focus on acceleration technique
- Train 2-3 times per week
Endurance
- High-intensity interval training (HIIT)
- Long runs at moderate pace
- Progressive overload weekly
Agility
- Cone drills and ladder work
- Practice direction changes
- Add ball work for match specificity
Power
- Plyometric exercises (box jumps, etc.)
- Strength training 2x per week
- Focus on explosive movements
How It Works
1. Choose Your Tests
Select which fitness tests you want to complete. You can do all 8 or just a few. Tests include sprints, endurance runs, agility drills, and power tests.
2. Perform the Tests
Complete each test following the standard protocols. Use a stopwatch for timed tests and measure distances accurately. Some tests require a football, others don't.
3. Enter Your Results
Input your times, distances, or scores for each test you completed. The calculator will automatically compare your results to Premier League standards.
4. Get Your Rating
See how you compare to professional footballers. Each test shows if you're at Elite, Professional, Semi-Pro, Amateur, or Developing level.
Examples
Example 1: Elite Professional Profile
20m Sprint: 2.7 seconds - Premier League Elite 1km Time Trial: 2.9 minutes - Premier League Elite Yo-Yo IR1 Test: 2,600 meters - Premier League Elite Vertical Jump: 68 cm - Premier League Elite Beep Test: Level 15.4 - Premier League Elite Overall Rating: Premier League Ready This player has exceptional fitness across all metrics and would match top-tier professionals.
Example 2: Semi-Professional Profile
20m Sprint: 3.1 seconds - Professional Standard 1km Time Trial: 3.5 minutes - Semi-Professional Yo-Yo IR1 Test: 1,700 meters - Semi-Professional 5-10-5 Shuttle: 4.7 seconds - Semi-Professional Beep Test: Level 11.2 - Semi-Professional Overall Rating: Semi-Pro Level This player shows good fitness with room to improve endurance to reach professional level.
Example 3: Amateur Player Working Up
20m Sprint: 3.4 seconds - Amateur 1km Time Trial: 3.9 minutes - Amateur Vertical Jump: 42 cm - Average Beep Test: Level 9.5 - Needs Work Overall Rating: Amateur Level This player has decent speed but needs to focus on building endurance and power through consistent training.
Frequently Asked Questions
What is a good 20m sprint time?
Elite Premier League players achieve 2.8 seconds or less for a 20m sprint. Professional standard is around 3.0 seconds, while semi-professional is 3.2 seconds. Anything under 3.5 seconds shows good speed for amateur players.
How far should I run in the Yo-Yo test?
Premier League elite players cover 2,400+ meters in the Yo-Yo Intermittent Recovery Test Level 1. Professional standard is 2,000m, semi-pro is 1,600m, and amateur level is around 1,200m.
What beep test level do Premier League players reach?
Top Premier League players typically reach level 15+ on the beep test. Professional standard is level 13, semi-pro is level 11, and amateur players usually achieve level 9-10.
Do I need a football for all tests?
No, only the "Arrowhead Agility with ball" test requires a football. All other tests (sprints, Yo-Yo test, beep test, vertical jump, and 5-10-5 shuttle) are performed without a ball.
How often should I test my fitness?
Test your fitness every 4-6 weeks to track progress. This gives enough time for training adaptations while monitoring improvements. Premier League players are tested monthly during the season.
What is the 5-10-5 shuttle test?
The 5-10-5 shuttle (also called pro agility drill) tests change of direction speed. You sprint 5 yards right, 10 yards left, then 5 yards right back to start. Elite time is 4.2 seconds.
Can youth players use these benchmarks?
These benchmarks are for adult professional players. Youth players (U18) should expect times 10-15% slower. Focus on proper technique and gradual improvement rather than matching adult benchmarks.
What's the difference between the 1km time trial and beep test?
The 1km time trial tests pure aerobic endurance at your own pace. The beep test (multi-stage fitness test) evaluates your ability to recover between high-intensity efforts, which is more football-specific.