FAST Testing Scores

The FAST programme (Fitness and Anthropometric Scoring Template) provides all RFU Regional Academy players from 12 to 18+ years old with a fitness testing scheme based on 16 tests measuring speed, agility, power, strength and endurance.

The scores from the tests are converted into a decathlon-style points score. In the FAST scale the highest possible scores of 1000 points are taken from results recorded by young athletes in comparable sports across the world. Whilst a player’s raw (i.e. “actual”) scores could continue to improve, his FAST conversion score would remain capped at 1000 points to prevent over-emphasis of one fitness component.

These 1000 point FAST scores, whilst elite, are achievable by rugby players who have had adequate preparation, are genetically equipped and work hard to achieve excellence. A score of 800+ is excellent, 700+ is good and 600 is the minimum score acceptable for a rugby player aiming to succeed at elite level. 

Maintaining Development

As a player gets older, his raw scores need to improve to maintain his FAST score.  For example, a 12-year-old who runs 10m in 2.00 seconds would score 695 points.  The same player might run 1.9 seconds three years later as a 15 year old, which would score 527; a quicker time (raw score) but a lower FAST score, indicating a relative deterioration in performance.

The table below gives the best raw and FAST scores recorded by under-16 and U-18 rugby academy players in England between 2004 and 2009.

		U16			U18
Test	Raw	Unit	Fast	Raw	Unit	Fast
10m	1.55	sec	1000	1.5	sec	1000
40m	5.00	sec	931	4.83	sec	963
505 Agility	2.08	sec	900	2.06	sec	900
Sargent jump	67	cm	935	82	cm	850
Hang Clean	NA	NA	NA	105	kg	603
3kg Med Ball	18.1	m	670	20	m	725
10kg Med Ball	8.9	m	690	11.8	m	680
Bench Press 5RM	95	kg	809	130	kg	925
Bench Press 1RM	NA	NA	NA	140	kg	745
Wide Grip Pull Ups	24	reps	1000	28	reps	964
Weighted 1RM Pull Up	NA	NA	NA	42.5	kg	708
Back Squat 5RM	80	kg	653	175	kg	876
Back Squat 1RM	NA	NA	NA	200	kg	773
Plank	360	sec	1000	360	sec	1000
MSFT Level	13		871
Yo Yo Level	NA	NA	NA	17		1000
5min run	1420	m	820	1530	m	880