IDP Plan/Sports Performance Testing

Sports performance testing is a structured way of measuring an athlete’s physical and sometimes psychological abilities. It provides objective data to assess strengths, weaknesses, and progress over time.

• Speed (e.g. 20m sprint test)
• Strength (e.g. 1RM squat or bench press)
• Endurance (e.g. beep test / Yo-Yo test)
• Agility (e.g. Illinois agility test)
• Power (e.g. vertical jump)
• Flexibility (e.g. sit-and-reach test)
• Body composition (e.g. body fat %, muscle mass)

• Identifies strengths and weaknesses
• Tracks progress over time
• Helps set realistic performance goals
• Reduces injury risk by highlighting imbalances
• Informs training programmes

👉 Example: An Athlete might test well in endurance but poorly in sprint speed—training will focus on acceleration work.

An Individual Development Plan is a personalised roadmap that outlines how an athlete will improve their performance over time.

1. Current performance level
   (Based on testing data)
2. Goals (short, medium, long-term)
   
   • Short-term: Improve sprint time by 0.2 seconds
   • Long-term: Earn a place in first team

1. Action plan / training focus
   
   • Strength training
   • Technical skills
   • Tactical awareness
   • Nutrition and recovery

1. Support systems
   
   • Coach feedback
   • Strength & conditioning coach
   • Nutritionist / physio

1. Review and evaluation
   
   • Regular re-testing
   • Adjusting the plan based on progress.

• Performance testing = Diagnosis
• IDP = Treatment plan

Testing gives the data → the IDP turns that data into structured improvement.

Athlete test results:

• Slow sprint speed ❌
• Good endurance ✅

IDP focus:

• Sprint drills twice a week
• Strength training (lower body power)
• Technique coaching

Outcome:

• Re-test after 6–8 weeks to measure improvement

⚡ In Simple Terms:

• Performance testing = “Where am I now?”
• IDP = “How do I get better?”