Step Description Practice session Familiarize the athletes with the test procedures in advance of the test day, usually 1 to 3 days prior to the actual test day. During this practice session, the tests should be performed at a submaximal level. Preparation instructions Tell the athletes how to prepare for the test in advance and remind them the day before the test. Include information on what they should wear, hydration levels, time since last meal, proper footwear, etc. Make sure the instructions are clear and to the point. Test instructions Provide very detailed instructions on how to perform the test. Include information on test performance as well as what is expected in a warm-up, rest between trials, the number of trials that will be completed, and what to do for a cool-down when the test is complete. Keep the instructions clear and to the point. The athlete should understand what to do, what not to do, and the purpose of the test. Demonstration Reinforce the instructions on the test performance and provide a demonstration of the task or skill. Allow the athletes to ask questions. Warm-up Allow adequate time for warming up and stretching before the test performance. Provide instruction or suggestions for what to include in the warm-up. Include a general warm-up and also exercises that target the specific muscle groups that will be used. Rest periods Allow sufficient time between test trials for ATP resynthesis, lactate removal, and/or restoration of glycogen stores. Cool-down Provide instruction on what to do during cool-down to assist in the recovery process.