Special Olympics British Columbia British Columbia

Functional Testing

Functional testing involves exercises that measure fitness and foundational movements. These sessions are used to test an athlete’s fitness level, and to motivate and guide his or her training.

Functional testing is important as it provides feedback to coaches regarding the program’s effectiveness and shows the personal progress of each athlete. Functional testing should have an emphasis on the proper form of exercises.

This will be a good time to identify and correct any improper technique and ensure that athletes are moving forward and reducing possible injury from improper form. Coaches should share progress with the athletes to help them to set goals and track their progress, increasing their motivation and confidence.

The testing protocol is easy to administer and requires minimal equipment. It is important that all coaches use the same methods for testing and recording. This will ensure reliability and maintain integrity throughout the province. Testing should take place every 3-4 months and take approximately an hour and a half (depending on format and number of volunteers).

Please check out the below videos (new August 2017) and PDFs below that depict the proper form and evaluation criteria for each test.

Corrective exercises are assigned to athletes based on their test results. Working on these exercises will help athletes improve their stability and form, which helps improve overall sport performance and health.

Please click here to find videos and related PDF descriptions depicting the corrective exercises prescribed at functional testing. 

Have fun training!


Functional testing stations

For best results, these tests should be performed in an order that allows proper rest periods before testing the same muscle group again.

PDF of all tests




Stork stand test

Stork stand test PDF


Seated trunk rotation test

Seated rotation test PDF


Shoulder mobility test

Shoulder mobility test PDF


Pushup test

Pushup test PDF


Plank test

Plank test PDF


Sprint test

Sprint test PDF


Squat test

Squat test PDF


Lunge test

Lunge test PDF


Hurdle step test

Hurdle step test PDF


Hip flexor test

Hip flexor test PDF


Hamstring flexibility test

Sit and reach test


Broad jump and triple broad jump test

Broad jump and 3 broad jump test PDF


Ball toss test

Ball toss test PDF


Four point opposite arm and leg raise test

Four point test PDF


Agility test

Agility test PDF


Vertical jump test

Vertical jump test PDF


Wall sit test

Wall sit test PDF


Height, weight, posture

Height weight posture PDF


More tools

YouTube list of all the Provincial Coaching Summit 2014 videos produced by ViaSport British Columbia

SOBC essential coaching videos