If you aspire to become a professional player with the SBA (Singapore Badminton Association), you need to pass a Fitness Test within a specified period.

This Test may seem to be simple for some of you but two Indonesian brothers, Hendra Wijaya, 21 and Hendri Kurniawan Su8patra, 25, who joined the SBA in 2000 failed and had to return home early last year. However, last November, they were given a second chance and since then they have passed the test.

Hendra commented: "When we were sent home, we realised how fortunate we were in Singapore. Training is more organised here and we are given more opportunities. It was embarrassing being slower than some of the girls...but we've oversome this mental barrier about endurance runs (which they failed the last time)."

Here is the SBA Fitness Test, conducted twice annually for its trainees. To pass, the players must score a total of 420 points for seven stations. Each station is worth between 10 and 100 points.

The 50-point marks for Men:

* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s
* Sit-ups: 55 a min.
* Bench Press: 70kg
* Squats: 100kg
* Skipping: 263 sets in 3m

Try it a see how you fare. If you can do all the above very easily, why not apply to the SBA for as a pro and be trained by the Chinese coaches to be a champion? :D

The 50-point marks for Men:

* 3km run: Below 11m 50s******fail
* 400m run: Below 70s********fail
* 100m run: Below 13s********fail
* Sit-ups: 55 a min. *********pass!!!!
* Bench Press: 70kg*********fail
* Squats: 100kg************pass!!!!
* Skipping: 263 sets in 3m*****fail


guess 2 of 7 is pretty bad ah

The 50-point marks for Men:

* 3km run: Below 11m 50s******fail
* 400m run: Below 70s********pass
* 100m run: Below 13s********pass
* Sit-ups: 55 a min. *********pass
* Bench Press: 70kg*********pass
* Squats: 100kg************pass
* Skipping: 263 sets in 3m*****fail

hmmm how many marks do i get for the above lol

The 50-point marks for Men:

* 3km run: Below 11m 50s******fail
* 400m run: Below 70s********pass
* 100m run: Below 13s********pass
* Sit-ups: 55 a min. *********pass
* Bench Press: 70kg*********pass
* Squats: 100kg************pass
* Skipping: 263 sets in 3m*****fail

hmmm how many marks do i get for the above lol

I really don't know the score scales. If the above 7 events carry an initial score of 50 points, then assuming you just barely passed the standards then you obtained a score of 350 pts (7 x 50 pts) only, which means you still failed. In your case, you have failed already because you did not pass 2 events.

I'm sure you have to pass all events for a start and score as high as possible (shorter time, more repetitions or heavier weights?) in all events to get past the 420 pt minimum mark. I'm sure incremental points will be added to the score if you do better than the starting requirements as shown.

Keep training at it and make the above your targets as well, and I'm sure you'll be a success on the courts as far as fitness goes. For more superior skills, that is a different matter though. :D

I can't imagine that you'd have to pass all the events, only that your total score must be over 420. If each station is worth between 10 and 100 points and the pass/fail mark is 50, why not make barely passing worth 0 points, i.e. while does the scale begin at 50 then? My main reason for guessing that you don't have to pass each one is the bench press section, how many reps at 70kg? just 1? well supposing you have a very good kid who wants to turn pro, but because of his sleight frame he can't bench press much weight at all. Obviously a kid like this would score better than average on the running side, which makes up for his lack of strength. Similarly an older/heavier man may not run as well but makes up for it on the strength side.

you have a range of points for different results in each event so that you can have different pass marks for different gender or age group

The 50-point marks for Men:

* 3km run: Below 11m 50s******can't even clear 2.4km
* 400m run: Below 70s********maybe, when i chase after the bus
* 100m run: Below 13s********well trained chasing bus
* Sit-ups: 55 a min. *********depend who's the person counting
* Bench Press: 70kg*********fail
* Squats: 100kg************fail too
* Skipping: 263 sets in 3m*****must be crazy...

Wow, i got 1/7. So, where do i stand?

Well in relation to the 2 others who posted, you've got the bronze medal lol :D.

of course they got their grading system, just like napfa. but i think they don want to make it public.

* 3km run: Below 11m 50s******almost certain fail
* my best 4km run took 18:36 which would be 13:52 for 3km
* 400m run: Below 70s********maybe not - I could 25 years ago :rolleyes:
* 100m run: Below 13s********maybe not - I could 25 years ago :rolleyes:
* Sit-ups: 55 a min. *********only 42
* Bench Press: 70kg*********maybe
* Squats: 100kg************should be easy
* Skipping: 263 sets in 3m*****easy-peasy 344 in 3 min with quite a few stops

that's 42 full sit-ups, not crunches, and I surprised myself to get that many.
I've never been good at sit-ups. but then again, I never practice them.

* 3km run: Below 11m 50s ===> Done.
* 400m run: Below 70s ===> Haven't tried.
* 100m run: Below 13s ===> Haven't tried.
* Sit-ups: 55 a min. ===> Done.
* Bench Press: 70kg ===> Haven't tried. How many times, BTW? Just once?
* Squats: 100kg ===> Haven't tried. Same here. How many times?
* Skipping: 263 sets in 3m ===> Doable, as long as it doesn't have to be 263 consecutive skips without snagging on the rope once or twice.

* 3km run: Below 11m 50s --- DNF
* 400m run: Below 70s --- NDF
* 100m run: Below 13s --- fail
* Sit-ups: 55 a min. --- need a slow watch
* Bench Press: 70kg --- too dangeous
* Squats: 100kg --- too dangeous
* Skipping: 263 sets in 3m --- do not know what this means

hmm, maybe i should give a try to the test for seniors.

* 300m run: Below 11m 50s -- pass
* 40m run: Below 70s -- pass
* 10m run: Below 13s -- pass
* Sit-ups: 5 a min. -- pass
* Bench Press: 7kg -- pass
* Squats: 10kg -- pass
* Skipping: 26 sets in 3m -- still do not know what this is, but will pass anyway

suppose you have a man weighing 50kg? Is he still expected to squat 100kg and bench press 70? It should be done as a % of your bodyweight.

but the heavy men have to drag all that extra weight for 3km.
those light guys get it easy in the running and skipping.

Said that in my post up there ^, lol :)

Bigslick, Loh simply meant the 50point mark was the stated figures, not that 50 was the lowest, I would imagine they have increments from 0.


270 Skips in three minutes is not a lot, my partners mum is a pensioner and she can do that (she can make around 170/minute).

For normal people in badminton I would think that the 100m and 400m targets are not too challenging.

I dont know much about weights so couldnt say if they are tough or not (but seems high to me)

the situps depends on how you do them (elbow to knees, fingers to knees, legs straight, legs bent, on angle or not. it wouldnt be that hard to do full ones in that time though. (I am not fit & I can)

it goes from 10-100, actually thinking about it I was talking rubbish there, my bad. Whats the deal with the skipping? Is it skips with both feet together or hopping from one foot to the other? Are the bench press and squats how many reps you can do at that weight?

What about for women? What's are the marks or the requirements?

Hard test to pass !!!

Even if you could do everything on the test you could only get 350pts and thats 70pts short of 420pts. I guess most of the extra points will need to come from situps since 55/min is very easy for athletes. Bench press and Squats is probably the next easiest for doubles players.

* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s

Thanks for the SBA Fitness test, I will give it a try;) I put the numbers in bold because I would like to know if I know what they mean. Do the bold numbers mean the number of points you will receive for that station?

If you were to translate this test for a junior such as myself who is 15 years of age, what would the requirements for each station be?

* 3km run: 2.6km in 11:50-------fail
* 400m run:------pass
* 100m run:------pass
* Sit-ups: pass
* Bench Press: pass
* Squats: pass
* Skipping:---------fail

I can't skip. I do maybe 15 and then I get all tangled up!
I would have to train alot more to get the 3k run.

Thanks for the SBA Fitness test, I will give it a try;) I put the numbers in bold because I would like to know if I know what they mean. Do the bold numbers mean the number of points you will receive for that station?
the number of seconds, as in your 100m sprint must be under 13 seconds

* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s
* Sit-ups: 55 a min.
* Bench Press: 70kg
* Squats: 100kg
* Skipping: 263 sets in 3m

The only one I shake my head about in there is bench press and squats :( but I'm doing weights, hehehe I wonder if I can make it by the end of the year :D I can do 100kg on leg press, but I dare not for my back on the squats :p

oh btw, that skipping HAS to be double step skipping. 263 double step skips in 3m becomes quite hard to do since u musn't stop for too long in 3 minute. You can score an average of 100 skips per minute though. And when you try, you better try for 5 min because when they test you you're bound to stuff up unless you have super duper mentality :P

the number of seconds, as in your 100m sprint must be under 13 seconds
Thanks Big Slick. I figured that after I posted the question, thanks.

I can marginally beat 6 of the 7 and am way short on the 7th. Guess I'm not turning pro any time soon :crying:

What about for women? What's are the marks or the requirements?

Sorry I don't have the details for women pros. But I suppose they must be less onerous. Maybe you may wish to discount 20-30% from the above marks just for testing yourself. But if you are close to the above marks for every station, then you must be pretty fit! :D

I can marginally beat 6 of the 7 and am way short on the 7th. Guess I'm not turning pro any time soon :crying:

BRL, come to Singapore when you graduated and be a foreign talent in your own speciality, not necessarily in badminton. One added incentive is you are able to play badminton the whole year round and with talented imports such as Iwan! ;)

* 3km run: Below 11m 50s ===> Haven't tried
* 400m run: Below 70s ===> Done (Less mass to carry around ;) )
* 100m run: Below 13s ===> Done ( Less wind resistance )
* Sit-ups: 55 a min. ===> Done ( I do lots of situps )
* Bench Press: 70kg ===> Haven't tried
* Squats: 100kg ===> Haven't tried
* Skipping: 263 sets in 3m ===> Cake ( I skip a hell lot )

Well that's mine....

I posted here a while ago about the training method one goes thru in the Indonesian Pelatnas squad. It's quite similar to what SBA has to offer.

Actually me and several people met and spoke to Haryanto Arbi in last year's U.S. Open and he told us that whilst in the Indonesian National team, he used to run the 4x400m(1 mile) 2x sometimes 3x a day, with breaks in between, once a week. Everytime he runs, he timed himself and tried to beat his previous time, more like a challenge for him(I'm sure he can go faster than the time below). I guess that's where the stamina and lung endurance comes in.
After that, he will do shadow badminton as well as shuttle pickups, timed, not just regular speed(He does that about 4-5 sets with about 20 reps, 2x a day). Sometimes he will train on sand, doing shadow badminton.
Then after that he'll do regular practice/drills and sparring.
But most of the time, he(and the team) trained on conditioning and on their legs/lower body.


* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s
* Sit-ups: 55 a min.
* Bench Press: 70kg
* Squats: 100kg
* Skipping: 263 sets in 3m

Beach press is standard or not standard type?? How many times? Big different.. 70kg is quite heavy if u don't gym regularly..

BRL, come to Singapore when you graduated and be a foreign talent in your own speciality, not necessarily in badminton. One added incentive is you are able to play badminton the whole year round and with talented imports such as Iwan! ;)
Thanks for the suggestion. All that warmth and sunshine wouldn't hurt either :D

actually one very important factor is missing...the reps.


70kg is easily with some training if you are talking about like 4 -6 reps.

but if talking about 3 sets of 12. that is a different story. same goes with the squats

I think it means 1 rep.
i.e. What is the maximum you can bench press or squat.

70kg bench press gets you 50 points
100kg squat gets you 50 points

Do you have all the test with all the points?
How old they start to test the players from singapour?

Thanks

One interesting question:
What is the interval btw each test? 5min, 10 minute rest?

IPPT gold for table X and Y people should be achieve to pass the said test.
(especially for table X, shld not be a problem)- other than the bend press and squat where weight training is needed.

I believe the 3km run shld be the last station........

If the interval btw each test is around 10-15 minutes, I can moderately pass all......



BRL, come to Singapore when you graduated and be a foreign talent in your own speciality, not necessarily in badminton. One added incentive is you are able to play badminton the whole year round and with talented imports such as Iwan! ;)

BRL, come to Singapore when you graduated and be a foreign talent in your own speciality, not necessarily in badminton. One added incentive is you are able to play badminton the whole year round and with talented imports such as Iwan! ;)
pls Loh, Im not as good as you make me out to be! I get trashed by full-time 15 year olds back in Indo!!

The 50-point marks for Men:

* 3km run: Below 11m 50s : Fail by a little
* 400m run: Below 70s: Pass
* 100m run: Below 13s: Pass
* Sit-ups: 55 a min.: Fail, Sit-up kills me
* Bench Press: 70kg: Pass
* Squats: 100kg: Pass
* Skipping: 263 sets in 3m: Pass


HaWwW, I tought I was very athletic. Those Chinese player must be really fit :crying:

pls Loh, Im not as good as you make me out to be! I get trashed by full-time 15 year olds back in Indo!!

Iwan, of course you are not a pro and it is all right to be beaten by full-timers, even 15-year olds.

I think you can be a match for non-pros, and this is the social context that I'm referring to. Social badminton, man, and you should be good!

Just a little food for thought for you guys who can't do the 3km in 11 mins 50s, or even people who can but find it tough. In order to run the 3km in that time, you need to average about 15.2km/hr. If you want to run a marathon in under 3 hours, which my dad has done, though it wouldn't really interest me, you need to average about 14.4km/hr for 3 hours! How unfit does that make you feel! Doesn't make me feel too good anyway lol :p.

Hi all yes I'm still alive. Looking at those figures, I actually think that the hardest one for your average 18-30 year old male to pass it the 400m one.

With a little training 3km below 11 m 50 isn't that hard, ditto the 100m run, that's just a little sprint training, but 400m at 17.5 sec per 100 m is actually really hard to train for.

The one I'd find the hardest is the stupid sit ups, I hate sit ups, bench press and squats is just a little weights, it really isn't that hard, and the skipping is just practising your coordination.

But then again, I can pass all the tests but I'd still be creamed by a lot of people I know wouldn't pass half of them :P actually probably even more than before since it's been a while since I've played any serious badminton.

The 50-point marks for Men:

* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s
* Sit-ups: 55 a min.
* Bench Press: 70kg
* Squats: 100kg
* Skipping: 263 sets in 3m

actually... just read it over again... those limits that Loh has posted is for 50 points. So better to aim for higher limits to get your 420 cause getting 50 points at all station will only be worth 350 points.

I'm going to have to disagree with you Pechur. The difficulty of each depends upon each individual. Otherwise, they'd simply set the 50 point higher or lower for that task. I'm sure they didn't pick 263 sets for skipping because it was a nice number to look at.

As for me, I consider the 400m dash and the situps to be the easiest two.

The 50-point marks for Men:

* 3km run: Below 11m 50s
* 400m run: Below 70s
* 100m run: Below 13s
* Sit-ups: 55 a min.
* Bench Press: 70kg
* Squats: 100kg
* Skipping: 263 sets in 3m

Just manage to log on the net after so long.. I havent tried those test for a long time.. i will try one of these days.
I'm not sure weather the bench press and squats is combined weight. Or how many repetitions. Anyhow a word of caution for those who want to try the bench-press and squats. This is a gradual process. You will not be able to do it in one week weight trainning. In order to do it.. i think 3 weeks to 1 1/2 months weight trainning should enable you to to those bench presses and squats.

I would reccomend if you havent lifted weights before, firstly seek advice from a doctor, then build up very slowly.

I would think if no previous weight training done, then it will take 6months to reach those figures. (working hard.)

If they are combined, then I am nearly their already!!:)

I would reccomend if you havent lifted weights before, firstly seek advice from a doctor, then build up very slowly.

I would think if no previous weight training done, then it will take 6months to reach those figures. (working hard.)

If they are combined, then I am nearly their already!!:)

Yes, I agree with James that you need to be very careful with weights especially if you are a first timer. As with most things you need to build up your progress gradually, from the easy to the harder as you go along and this takes time.


Make sure that you can manage lighter weights with ease first before adding on more pounds and slowly, but surely, you will be able to achieve your targets. I was advised that the spine or your back should be well supported whenever possible if you should involve yourself in weights training, whether it be a bench press, a leg press, etc, and don't chew more than what you can manage. :)

Begginners are usually recommended to start off with a very very light weight and gradually increase the weight for the first few weeks so as to give your body time to strengthen the conenctive tissues and tendons.

I'd be interested in seeing the 60point mark, since that's what you need to pass :)

I decided to take up the challange and give this a go, so I went to the gym this morning.

* 3km run: Below 11m 50s - failed (never been good a distance running 2 mins over)
* 400m run: Below 70s - (bit awkward to do this on a tredmill. But i run top speed on the treadmill for 70s so this shouldnt be a problem)
* 100m run: Below 13s - (again a little awkward on a tredmill but I feel this wouldnt be a problem)
* Sit-ups: 55 a min. - Failed (Only got 45)
* Bench Press: 70kg - Passed with ease
* Squats: 100kg - Passed with ease
* Skipping: 263 sets in 3m (Didnt have a rope to try this)

I guess I'm going to have to work on my long distance running and sit ups

Moment of truth... will be trying out the test tomorrow.. :)

Test Results

Did some warmups and stretching. I started with the weights first since i will be using alot of energy doing those crazy bench presses and squats. Cardio like running skipping does drain alot of energy from you. So my advice is that do the weights first then run as much as you can.

* 3km run: Below 11m 50s ( does threadmill counts? ) I manage 3kms in 11mins 20sec. Run like ****.
* 400m run: Below 70s ( DID NOT DO ) No space.

* 100m run: Below 13s ( DID NOT DO ) No space. As far as i remember my personal best in school was 14secs. Now maybe worse. I'm more of a long distance than a quick burst speed demon.

* Sit-ups: 55 a min. This one easy job for me since i do it almost everyday. PASS

* Bench Press: 70kg . With the help of a trainer just in case. Started warmup at 30Kgs at 5 reps 2 set. Trying to conserve my energy. Rested for 1min. Since i did 60kgs before. I tried on 65kgs first. Manage to do 7reps. Rested for 2 mins. Added another 5kg. I only manage to do 70kg bench press 3reps until fail , 4th rep one my trainer have to help me to put the bar into its place.

* Squats: 100kg. Same as above with help of trainer. Started 40kgs 5reps 3 sets. Rested for 1 min with stretching. Manage to do 100Kg squat for only 1 push! Usually 80kgs 6th reps. Mean only one thing... have to strenghten my leg muscle more. Consider fail.

* Skipping: 263 sets in 3m. By the time all those weights.. i fail on this one. 250 in 3mins.

Thats all. :). Btw even if you pass all.. and can't play badminton.. no point doing this :P heheheh

I think this is a really interesting thread.

If I had to improve on the system I'd probably scrap the skipping, it think it is more a case of skipping specific skill and fitness and wouldn't tell you a lot about the player that the three running distances wouldn't.

I would probably allow a choice betwen the 3 km run , a 2k row on a concept 2 or a bike test since some players have real difficulties with running distance due to injuries.

I would probably remove the sit up test, although core strength is important unweighted sit ups are fairly easy and anyone could get a good score with minimal practice.

I might introduce a more explosive measure, such as power cleans or vertical jump test.

I remember a few years back the England juniors introduced a fitness test of a 2 or 3 km run , all of the lighter/taller boys did well and nearly all the girls failed, without any other measures of fitness a distance run is as much a test of build / body composition as fitness.

I think this is a really interesting thread.

If I had to improve on the system I'd probably scrap the skipping, it think it is more a case of skipping specific skill and fitness and wouldn't tell you a lot about the player that the three running distances wouldn't.

I would probably allow a choice betwen the 3 km run , a 2k row on a concept 2 or a bike test since some players have real difficulties with running distance due to injuries.

I would probably remove the sit up test, although core strength is important unweighted sit ups are fairly easy and anyone could get a good score with minimal practice.

I might introduce a more explosive measure, such as power cleans or vertical jump test.

I remember a few years back the England juniors introduced a fitness test of a 2 or 3 km run , all of the lighter/taller boys did well and nearly all the girls failed, without any other measures of fitness a distance run is as much a test of build / body composition as fitness.
At a junior level all any excercise is due to body composition/genetics.

Saying that anyone can get a good score with practise is the whole point of a fitness test, whether you have trained (practised hard) to get the good score.

Vertical jump test is a genetic thing at any age too. Candra Wijaya/Tony guanwan cannot jump very high at all, whilst Sigit can jump very high, does that mean Sigit trains harder than Candra/tony? Obviously I dont know, but I doubt it.

I think the point of a fitness test is to train mentally to focus on the training and not let it slip, And improve your time/score for the next time.

I think the point of a fitness test is to train mentally to focus on the training and not let it slip, And improve your time/score for the next time.
also, it is an impersonal way of reducing a large number of applicants to a smaller number.

Imagine the fitness test was applied to the current senior England squad. I'm guessing that several of the players would struggle.

Yes, a test does reflect body composition but when you consider the wide range of body composition found at the top level having a test which would favour good distance runners would be undesirable, since many players with the potential to make it to the top might be ruled out.

I feel the skipping test would not test cv fitness, more skill and possibly muscular endurance of the specific muscles used in skipping. That does not mean skipping would not be a useful training method, for instance you would not use swimming as a test for badminton yet in some cases a player may benefit from swimming as training.

I certainly agree that basic fitness standards are necessary and that an all round test would be useful in selecting squads at any level, if only as a tie breaker, i.e. 2 similar players for one place, who has the higher score.

The problem comes when your no.1 player fials the fitness test! :)

The 50-point marks for Men:

* 3km run: Below 11m 50s******pass!!!!
* 400m run: Below 70s********pass!!!!
* 100m run: Below 13s********pass!!!
* Sit-ups: 55 a min. *********pass!!!!
* Bench Press: 70kg*********didnt try
* Squats: 100kg************pass!!!!
* Skipping: 263 sets in 3m*****fail

yey !!!!
i dont thk most of the england squad would fail these tests no way you seen these guys train close hand every day, ther well fit ecept mayb archer!
all the england juniors can do that as well part from one or two who cant skip proberly - like me:(

* Skipping: 263 sets in 3m*****fail

Did you fail because you kept stopping after tripping up, or because too slow?IMO you can only fail if you stop, even a normal warm up pace should be two about skips a second (pass easy)

hehe i failed cos i cant skip matey:p do about 50-70 at most and then the damn rope hits my foot so u have to stop and start again which i guess is failing:p ;)
oh well i cud probelely do the bench press as well its just i dont do skipping

hehe i failed cos i cant skip matey:p do about 50-70 at most and then the damn rope hits my foot so u have to stop and start again which i guess is failing:p ;)

Thats not a fail, only stipulation is that you have to do 263 in 3min. You could do 10 sets of 27 skips if you wanted, and make the time.

I certainly agree that basic fitness standards are necessary and that an all round test would be useful in selecting squads at any level, if only as a tie breaker, i.e. 2 similar players for one place, who has the higher score.

The problem comes when your no.1 player fials the fitness test! :)

As you've put it, basic fitness standards are necessary, I think more so for pros and those who aspire to be champions. I'm sure those who set the standards for these specially selected exercises must have considered them carefully and find them not too onerous to overcome.

Remember Singapore has had two Indonesian brothers who could not beat the mark for the long distance running and had to be sent home. But they were determined to make good the second time round when given another chance and they succeeded. One of the brothers did rather well in XD at recent GP events.

So if a country has a No.1 who failed the test, he should not despair but try harder to ensure he passed the next time. He should tell himself that when the other less skilful players in the team can do it, "why can't I?" That actually is a test of the player's mental determination and how he can transform that into reality, one of the better traits of a true champion. :D

* 3km run: Below 11m 50s ........pass barely
* 400m run: Below 70s............. pass
* 100m run: Below 13s.............pass
* Sit-ups: 55 a min..................pass
* Bench Press: 70kg................pass
* Squats: 100kg.....................pass i can do twice the weight
* Skipping: 263 sets in 3m....... what the heck is skipping do u mean jump rope?

* 3km run: Below 11m 50s ........pass barely
* 400m run: Below 70s............. pass
* 100m run: Below 13s.............pass
* Sit-ups: 55 a min..................pass
* Bench Press: 70kg................pass
* Squats: 100kg.....................pass i can do twice the weight
* Skipping: 263 sets in 3m....... what the heck is skipping do u mean jump rope?

Hi edongha

You're doing great! Congratulations!! :D

Yes skipping means jumping ropes (not thick ones) very fast with both hands holding on the skipping rope handles and using quite a bit of your wrist to move the ropes repeatedly above your head and below your feet. :D

I wonder how many points did Ronald Susilo and Kendrick Lee get?
Hehehe...
Im juz curious...

* 3km run: Below 11m 50s******pass
* 400m run: Below 70s********pass
* 100m run: Below 13s********pass
* Sit-ups: 55 a min. *********pass
* Bench Press: 70kg*********probably would fail
* Squats: 100kg************fail, but not by much ;)
* Skipping: 263 sets in 3m*****pass

thanks for the test. it's nice to see that i can physically withstand enough to get 350 points. now only if i could just master everything else :) that's the hard part

* 3km run: Below 11m 50s******pass
* 400m run: Below 70s********pass
* 100m run: Below 13s********pass
* Sit-ups: 55 a min. *********pass
* Bench Press: 70kg*********probably would fail
* Squats: 100kg************fail, but not by much ;)
* Skipping: 263 sets in 3m*****pass

thanks for the test. it's nice to see that i can physically withstand enough to get 350 points. now only if i could just master everything else :) that's the hard part
what do you mean by bench press?? and do you mean squats with carrying a 100kg weight? and what do you mean also by skipping 263 sets in 3 minute?

what do you mean by bench press?? and do you mean squats with carrying a 100kg weight? and what do you mean also by skipping 263 sets in 3 minute?


Bench Press= Excercise wherby you lie on your back on a "bench" and take a bar, from a position with your arms almost straight in front of you, and lower to youe chest, then raise to 1st position. That is one Rep.

Squat= From standing position simply lower your body to a "squat" position (basically just bend your Knees) a squat carrying 100Kg is just that, a squat..er.. carrying 100Kg.

Skipping=(you know what skipping is right?) a set would be one revolution over your body and back to feet. 263 in 3 minutes would be 263 revolutions in three minutes.

[QUOTE=edongha
* Squats: 100kg.....................pass i can do twice the weight
[/QUOTE]
Wow now thats impressive. You must have legs like tree trunks to squat 200kgs

what do you mean by bench press?? and do you mean squats with carrying a 100kg weight? and what do you mean also by skipping 263 sets in 3 minute?

James has given you the explanation/description. But please be careful if you are new to weights and make sure your spine is well supported to avoid injuries.

Are we speaking free weights here? or does those universal machine work too?

Are we speaking free weights here? or does those universal machine work too?

I think they are using free weights but I suppose you can also use the machines. So long as they do not differ much in intent. After all, it is just a personal test for most of us here. :)

* 3km run: In school I took 8.01mins to complete a 1.5km run. 3km? Lol!
* 400m run: Never timed.. Don't know
* 100m run: Impossible.. I took about 16 or 17s.
* Sit-ups: Think it's somewhat possible
* Bench Press: No way. I don't plan to injure myself too.
* Squats: I can barely stand up from carrying a 57kg friend on my back.
* Skipping: Very possible.. especially if I'm using a 'plastic/pvc' skipping rope.

The only one that I can pass is the skipping, did 300+ nonstop before. But I was using the kind of skipping rope that counts for you.. I tend to lose count when counting on my own. I don't time myself when doing sit ups.

I know most males can't skip though. Lol!

Shouldn't SBA see how the players play before torturing them to get fit? I don't think the level should be that high.. is the level that high for juniors too? The bench presses and squats are really out of the question for juniors, maybe even some ladies.

* 3km run: Below 11m 50s ........pass barely
* 400m run: Below 70s............. pass
* 100m run: Below 13s.............pass
* Sit-ups: 55 a min..................pass
* Bench Press: 70kg................pass
* Squats: 100kg.....................pass i can do twice the weight
* Skipping: 263 sets in 3m....... what the heck is skipping do u mean jump rope?
Nice. Just wondering, did you get this fitness from the military? I happen to know that in South Korea, males also go for compulsory national service?

* .

I know most males can't skip though. Lol!

Shouldn't SBA see how the players play before torturing them to get fit? I don't think the level should be that high.. is the level that high for juniors too? The bench presses and squats are really out of the question for juniors, maybe even some ladies.

Hi Joanne

Nice to hear from you.

Those standards are meant for the adult male professionals, therefore I don't expect a young lady like you to be able to do most of them especially the weight tests as you've complained. The running events are not easy either and you need to take time to practise to attain the required marks.

No, I don't consider them torturing, on the other hand, they are probably the minimum standards as pros are expected to be very fit sportspeople. They are doing it for a living.

Unfortunately, I was unable to lay my hands on the standards for the women events which will be more realistic for your case. :)

aha just passed the skipping test that only leaves the bench press , something that the juniors arn't really encourged to do often i wont be anyway back injury:p ...Still all but 1 ain't bad specially at my age :D

Nice. Just wondering, did you get this fitness from the military? I happen to know that in South Korea, males also go for compulsory national service?
Im just in high school and i moved from korea to the US. i got the fitness from conditioning with the basketball team. my coach use to be an assistant with some college team. the guy is a crazy bastard. the first week of conditioning i was throwing up.

Hi Joanne

Nice to hear from you.

Those standards are meant for the adult male professionals, therefore I don't expect a young lady like you to be able to do most of them especially the weight tests as you've complained. The running events are not easy either and you need to take time to practise to attain the required marks.

No, I don't consider them torturing, on the other hand, they are probably the minimum standards as pros are expected to be very fit sportspeople. They are doing it for a living.

Unfortunately, I was unable to lay my hands on the standards for the women events which will be more realistic for your case. :)
How do they pick the players after that then? I imagine a few of these very fit people won't qualify to represent their country in badminton?

I wonder whether they make the women lift very heavy weights too..

And what about juniors? Is there a totally different set of requirements for them?

How do they pick the players after that then? I imagine a few of these very fit people won't qualify to represent their country in badminton?

I wonder whether they make the women lift very heavy weights too..

And what about juniors? Is there a totally different set of requirements for them?

I think the players are selected/picked first mainly based on their badminton skills. Then they will be trained and individual targets are set for each of them, including the fitness targets, ie, they need to achieve certain standards, goals, within a specified period.

Targets necessarily differ for the different categories, less onerous or demanding for the juniors to the harder for the seniors and there must be a difference between males and females. For example, juniors may not need to go through a weight lifting test and even for the adult women, lighter weights are to be expected.

As individual differences exist, the coaches/testers must necessarily take these into account, but then there must be mininum targets to ensure a mininum level of fitness and standard of play. Those failing to meet such standards within a certain time frame will need to buck up or drop out.

* 3km run: Below 11m 50s ........fail
* 400m run: Below 70s............. fail
* 100m run: Below 13s..............fail
* Sit-ups: 55 a min...................fail
* Bench Press: 70kg..................fail
* Squats: 100kg.......................fail
* Skipping: 263 sets in 3m..........fail

Doesn't look too good for me here...guess I have a lot of work ahead of me...

* 3km run: Below 11m 50s ........fail
* 400m run: Below 70s............. fail
* 100m run: Below 13s..............fail
* Sit-ups: 55 a min...................fail
* Bench Press: 70kg..................fail
* Squats: 100kg.......................fail
* Skipping: 263 sets in 3m..........fail

Doesn't look too good for me here...guess I have a lot of work ahead of me...

Knowing your weakness and being prepared to take action to remedy the situation is a very good start indeed. Good Luck! :)

Good stuff!

Am getting old man....

I wonder why this one hasn't caught my eye before... well here's how I think I would do:

* 3km run: Below 11m 50s - would fail miserably (maybe 13 min?)
* 400m run: Below 70s - pass
* 100m run: Below 13s - pass
* Sit-ups: 55 a min. - pass quite easily
* Bench Press: 70kg - pass easily
* Squats: 100kg - pass easily
* Skipping: 263 sets in 3m - never tried

5/7, not that bad?

* 3km run: Below 11m 50s ........pass barely
* 400m run: Below 70s............. pass
* 100m run: Below 13s.............pass
* Sit-ups: 55 a min..................pass
* Bench Press: 70kg................pass
* Squats: 100kg.....................pass i can do twice the weight
* Skipping: 263 sets in 3m....... what the heck is skipping do u mean jump rope?

200kg is incredible to free weight squat. Thats 450lbs on ur back..
I do 450 for reps on a v-squat easy but no way i could come close to that on my back.


Can Lindan or Taufik or Gade really bench 154? They are so skinny upper body!

I think it's possible if one were to increase one pound or half a pound week.

200kg is incredible to free weight squat. Thats 450lbs on ur back..
I do 450 for reps on a v-squat easy but no way i could come close to that on my back.


Can Lindan or Taufik or Gade really bench 154? They are so skinny upper body!

* 3km run: Below 11m 50s ........pass
* 400m run: Below 70s............. pass
* 100m run: Below 13s.............pass easily
* Sit-ups: 55 a min..................pass easily
* Bench Press: 70kg................pass
* Squats: 100kg.....................pass
* Skipping: 263 sets in 3m....... pass as long as they don't mean 263 doubles which is still possible.

For some reason these tests doesn't seem so rigorous compared with the excercises they have to do at IBF training center in Guang Zhou...I couldn't to half the stuff posted by ruth but i can pass all these tests...weird huh? :rolleyes:

It can't be that easy to get in as a pro.. do u have to show you have badminton talent? Or is it just a test? I could probably apply to become a pro there... anyway to get more information? Maybe i could goto school there and train next year

you mean if we passed all the test, we can straigh away become a national player for Singapore?? what about ur skills, footwork, etc??

Yea, where's the badminton aspect of being a badminton player? lol...:confused:

Even if this is just a physical test, it is way too easy. I can pass all of the categories but I'm no where near the pro's fitness.

you mean if we passed all the test, we can straigh away become a national player for Singapore?? what about ur skills, footwork, etc??
i think it means if u pass the test u may be in but if u dont pass it u are out,u cannot represent the national level.this is a really good idea coz they are setting a basic standard and minimum level.
actually i dont see how u can become a pro if u cant pass these tests even though u may be talented;that's the whole idea.

The 50-point marks for Men:

* 3km run: Below 11m 50s: Fail?
In the old days it would be an easy pass. Now I'm not sure so I'll just say fail. :p (Best: ~10m30seconds, Now: ~12minutes)

* 400m run: Below 70s: Pass
(Best: ~52 seconds, Now: ~60 seconds)

* 100m run: Below 13s: Pass
(Best: 11.7 seconds, Now: ~12.3 seconds)

* Sit-ups: 55 a min: Pass if supported, never tried unsupported and probably would not pass (Best: 87/minute, Now: 70)

* Bench Press: 70kg: Pass
(Best: 145+Kg/320+lbs., Now: ?)

* Squats: 100kg:Pass
(Best: never tried max squat but 100kg is easy, Now: ?)

* Skipping: 263 sets in 3m: Pass
(Best: ~550 in 3 minutes, Now: ~450)

The 50-point marks for Men:

* 3km run: Below 11m 50s: Fail?
In the old days it would be an easy pass. Now I'm not sure so I'll just say fail. :p (Best: ~10m30seconds, Now: ~12minutes)

* 400m run: Below 70s: Pass
(Best: ~52 seconds, Now: ~60 seconds)

* 100m run: Below 13s: Pass
(Best: 11.7 seconds, Now: ~12.3 seconds)

* Sit-ups: 55 a min: Pass if supported, never tried unsupported and probably would not pass (Best: 87/minute, Now: 70)

* Bench Press: 70kg: Pass
(Best: 145+Kg/320+lbs., Now: ?)

* Squats: 100kg:Pass
(Best: never tried max squat but 100kg is easy, Now: ?)

* Skipping: 263 sets in 3m: Pass
(Best: ~550 in 3 minutes, Now: ~450)

Vow, 3 km in 10.30 and 145+ kg in bench press? Were you training for decathlon or something :eek: . I could do 180 kg in squats (powerlifting squats, no girly stuff), but never better than 115 kg with bench. And I could run 30 m in 4 sec, but could never go over 3 km in Cooper test (12 min) :o .

JMV: yes, I was training to see if I could try-out for the U.S. Team in the Decathlon. The running times were when I was only 17 so I'm sure I would have improved more if I continued to train, but stopped because it was too much work and realistically, I didn't think I had a chance to make the team.

Decathletes, like Badminton Players, are superb athletes. :p



Vow, 3 km in 10.30 and 145+ kg in bench press? Were you training for decathlon or something :eek: . I could do 180 kg in squats (powerlifting squats, no girly stuff), but never better than 115 kg with bench. And I could run 30 m in 4 sec, but could never go over 3 km in Cooper test (12 min) :o .

The 50-point marks for Men:

* 3km run: Below 11m 50s: Fail?
In the old days it would be an easy pass. Now I'm not sure so I'll just say fail. :p (Best: ~10m30seconds, Now: ~12minutes)

* 400m run: Below 70s: Pass
(Best: ~52 seconds, Now: ~60 seconds)

* 100m run: Below 13s: Pass
(Best: 11.7 seconds, Now: ~12.3 seconds)

* Sit-ups: 55 a min: Pass if supported, never tried unsupported and probably would not pass (Best: 87/minute, Now: 70)

* Bench Press: 70kg: Pass
(Best: 145+Kg/320+lbs., Now: ?)

* Squats: 100kg:Pass
(Best: never tried max squat but 100kg is easy, Now: ?)

* Skipping: 263 sets in 3m: Pass
(Best: ~550 in 3 minutes, Now: ~450)

Well done Madman! Are you in your 20s now? How would you rate your badminton skills? :D

Well done Madman! Are you in your 20s now? How would you rate your badminton skills? :D

Loh: I wish. :p I'm gonna be 35 in a month. As for my Badminton skills...let's just say I'm a beginner; but I'm improving. :)

The only thing I can say for certain is I'm pretty good at breaking strings. :p So far, I've broken 20 sets of strings (16 BG-85, 2 BG-65, 1 BG-70 Pro and 1 BG-68Ti) since March 1st, 2005. :o :p

Loh: I wish. :p I'm gonna be 35 in a month. As for my Badminton skills...let's just say I'm a beginner; but I'm improving. :)

The only thing I can say for certain is I'm pretty good at breaking strings. :p So far, I've broken 20 sets of strings (16 BG-85, 2 BG-65, 1 BG-70 Pro and 1 BG-68Ti) since March 1st, 2005. :o :p

My goodness! At your current age, you still have strength and speed in your legs. Your smash must be very powerful for breaking so many strings! Must be the weight training that you've been keeping up with for so long. Your performance places you close to being a pro not a beginner! ;) BTW are you going to the WC come August? :)

Hi Loh, yes, I'll be at the WC, it's just down the freeway for me. :) Are you going to be there? A big BC gather would be great.

Naaaaw, I have a long way to go when it comes to technique and footwork. But it's so fun. :)

Smashing is fun but believe it or not, my favorite is returning smashes. Something just so fun when your opponent hits the shuttle with all his might and you gingerly return it. :D

Most of the tests are pretty easy. I know the endurence+sprinting part most with a track background can do, as for the weights part, give it some time, half a year or so it could be done. This is speaking from experience (bench press from 50lbs to 160lbs in half a yr)

I would say about a year ago when I was going to the gym and playing badminton every other day I would have been able to pass everything. But rite now... I cant really say :rolleyes:

Hi Loh, yes, I'll be at the WC, it's just down the freeway for me. :) Are you going to be there? A big BC gather would be great.

Naaaaw, I have a long way to go when it comes to technique and footwork. But it's so fun. :)

Smashing is fun but believe it or not, my favorite is returning smashes. Something just so fun when your opponent hits the shuttle with all his might and you gingerly return it. :D

There you are, letting the cat out of the bag! Your ability to return the hardest smashes and enjoying it tells something about your skill.

I wish I could join you folks at the WC but the journey and the cost are just too much! It was more than 15 years ago that I brought my two young boys to Disneyland in Anaheim and thence to Vancouver.

But BC was non-existent then, otherwise I'm sure I would have enjoyed more interacting with you folks! Additionally, I witnessed the best players in action at the recent Singapore Open and it was very tiring being at the Stadium every day! I'm sure the same players will play at the WC and vie for the top honours.

All I could say is: Have fun playing at the BC get-together (We had ours last year with Kwun around and see whether you are lucky enough to have Ruth as your partner. That would be awesome, man!) and Enjoy yourselves! :D

Most of the tests are pretty easy. I know the endurence+sprinting part most with a track background can do, as for the weights part, give it some time, half a year or so it could be done. This is speaking from experience (bench press from 50lbs to 160lbs in half a yr)

I would say about a year ago when I was going to the gym and playing badminton every other day I would have been able to pass everything. But rite now... I cant really say :rolleyes:

Hi Chen, it's been a long time that you last spoke. Must be that undergraduate life is more interesting. Or your lecturers are making you guys work too hard! Nice to note that you're still keeping in shape! ;)

Nice to note that you're still keeping in shape! ;)
Actually, I havnt been :p

Last time i've touched a racket was about half a yr ago, and the last time I've been to the gym was in January... so...

gonna b pretty screwed in a few months when season kicks in @@

* 3km run: Below 11m 50s - pass
* 400m run: Below 70s - pass
* 100m run: Below 13s - pass
* Sit-ups: 55 a min - pass
* Bench Press: 70kg - probably fail
* Squats: 100kg - probably fail
* Skipping: 263 sets in 3m - pass, but not completely sure

I'm 16 yrs old and have a light frame. I think I can bench around 55 kg and squat more than that. With training, I could probably achieve the SBA mark. My specialty is running, and I haven't specifically tried the skipping routine, but in correlation to my present skipping routine, it can be done.