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 constantly improving and reducing possible injury from improper form.

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. The Functional Testing Recording Sheet is a virtual form that is fillable off-line and easy to follow. Please contact SOBC’s Sport Coordinator (Health) for access to this document:

What's new

  • SOBC functional testing now includes just eight tests, to focus on basic fitness abilities that are transferable across all sports.
  • Participants can use an online recording sheet, to ensure accessibility and improve efficiency in communication.
  • Athletes who complete functional testing will be guided to specific corrective exercises to aid in their progression.
  • For more info, coaches can watch the recent Special Olympics BC Coach Development Webinar about functional testing.

Please review the SOBC Functional Testing Manual for more information on the tests, how to record results, and evaluation criteria. 


For information and support, please don't hesitate to contact us!


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.




Pushup test


Sprint test


Squat test


Four point opposite arm and leg raise test


Agility test


Wall sit test


Height, weight, posture


Corrective Exercises

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. Following the functional testing, SOBC Health staff will review the results and send personalized exercises to athletes and coaches.

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


More Tools

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

SOBC essential coaching videos


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