Categorized | NFL Level

NFL Sample Physical Strength & Conditioning Expectations

The following tests include Strength, Power, Cardiovascular Endurance, Flexibility, Speed, Agility, Speed Endurance, Muscular Endurance, and Percent Body Fat

STRENGTH
BENCH PRESS MAX*
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          300   275  250  225
Quarterbacks
Kickers   

Running Backs      350   325  300  280
Defensive Backs  

Linebackers        400   375  350  325
Tight Ends

Offensive Line     425   400  375  350
Defensive Line

STRENGTH
SQUAT MAX*
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          400   375  350  325
Quarterbacks
Kickers   

Running Backs      500   475  450  425
Defensive Backs    475   450  425  400

Linebackers        500   475  450  425
Tight Ends

Offensive Line     600   570  540  510
Defensive Line     550   525  500  475

*Predicted max from a number of reps of a certain weight that uses the Bryzinski Linear Regression Equation to predict the maximum weight. Reliability of the prediction decreases for rep count greater than 10 reps.


POWER

VERTICAL JUMP (INCHES)
POSITION   EXCELLENT  GOOD   AVE  POOR
Receivers       34.0  31.0  29.0  27.5
Quarterbacks
Kickers   

Running Backs   33.0  30.5  28.5  27.0
Defensive Backs   

Linebackers     32.0  30.0  28.0  26.0
Tight Ends

Offensive Line  28.5  27.0  25.5  24.0 
Defensive Line   


CARDIOVASCULAR ENDURANCE

MILE-AND-A-HALF RUN

POSITION     EXCELLENT   GOOD      AVE    POOR

Receivers         8:30   8:45     9:00    9:15
Quarterbacks
Kickers   

Running Backs     8:45   9:00     9:15    9:30
Defensive Backs  

Linebackers      
9:00   9:15     9:45   10:00
Tight Ends

Offensive Line   10:00  10:20    10:40   11:00
Defensive Line    9:30   9:45    10:00   10:15

FLEXIBILITY
SIT AND REACH (DISTANCE IN INCHES FINGERTIPS CAN PASS FEET WHEN LEGS ARE STRAIGHT)
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          +6     +5   +4   +3
Quarterbacks
Kickers   

Running Backs      +6     +5   +4   +3
Defensive Backs  

Linebackers        +5     +4   +3   +2
Tight Ends

Offensive Line     +5     +4   +3   +2
Defensive Line

FLEXIBILITY
LOWER BACK EXTENSION (Distance from chin to floor when athlete extends back from a prone flat position)
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          +22   +20  +18  +16
Quarterbacks
Kickers   

Running Backs      +22   +20  +18  +16
Defensive Backs  

Linebackers        +22   +20  +18  +16
Tight Ends

Offensive Line     +22   +20  +18  +16
Defensive Line

SPEED
40 YARD DASH
POSITION    EXCELLENT  GOOD   AVE  POOR
Receivers         4.4  4.50  4.60  4.70

Quarterbacks      4.7  4.80  4.90  5.00
Kickers   

Running Backs     4.5  4.60  4.70  4.80
Defensive Backs   4.4  4.50  4.60  4.70

Linebackers      
4.6  4.70  4.80  4.90
Tight Ends

Offensive Line    4.9  5.10  5.25  5.40
Defensive Line    4.7  4.85  5.00  5.10

AGILITY
PRO AGILITY RUN – 5 yards – 10 yards – 5 yards, changing direction. Straddle center line; turn and run 5 yards – touch, turn back and run 10 yards; touch, then turn and run final 5 yards
POSITION    EXCELLENT  GOOD  AVE  POOR
Receivers         4.2   4.3  4.4   4.5

Quarterbacks      4.4   4.5  4.6   4.7
Kickers   

Running Backs     4.2   4.3  4.4   4.5
Defensive Backs  

Linebackers      
4.3  4.4   4.5   4.6
Tight Ends

Offensive Line    4.6  4.7   4.8   4.9
Defensive Line   

SPEED ENDURANCE
SUSTAIN HIGH PERCENTAGE OF WORK ON REPEATED SPRINT WORK OF 10 STRAIGHT 40’s with 15 seconds rest. Take average of ten sprints and divide by the personal best for the 40 yard dash.

POSITIONS  EXCELLENT  GOOD   AVE  POOR
ALL              96%   93%   90%  <90%

UPPER BODY MUSCLE ENDURANCE
BENCH PRESS HI REPS MAX WITH PRESCRIBED WEIGHT FOR POSITION
POSITION   EXCELLENT  GOOD   AVE  POOR
Receivers        20     16    12     8
Quarterbacks    
Kickers
(185 LBS)  

Running Backs    25     20    16    12
Defensive Backs
(225 LBS) 


Linebackers      30     25    20    16

Tight Ends
(225 LBS)

Offensive Line   35     30    25    20

Defensive Line
(225 LBS)   

PERCENTAGE BODY FAT

POSITION     EXCELLENT  GOOD  AVE POOR
Receivers         <=6      7    8   >9

Quarterbacks      <=7      8   10  >11
Kickers   

Running Backs     <=6      7    8   >9
Defensive Backs  

Linebackers       <=8    
  9   10  >11

Tight Ends

Offensive Line   <=14     15   16  >17
Defensive Line   <=12     13   14  >15


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