TESTING
- Best way to measure progress as well as strengthens and weakness of players and overall team. Testing is done 2 to 3 times a year with a variety of tests. For example we test athletes on:
- 1 1/2 mile run (turf field)
- 120 yd dash
- T-test (10 yd x 10 yd)
- Bench press ( 1 rep and 3 rep)
- Push up (30 seconds)
- Full sit up (30 seconds)
- Vertical (no step and 1 step)
- Broad jump
- 10 minute sprint test
- Down and back twice (40 sec for 4 minutes)
- Down back down (30 sec for 3 minutes)
- Down and back (20 sec for 2 minutes)
- Down court (10 sec for 1 minute)
Goal setting
Individual and team goals will be set after each testing session. Failing to meet goals or no improvement seen overall in test results a 20 minute individual work out will be included to assure meeting goals at next test date.
- Mile: endurance work out
- 120 yd dash: speed work out
- T-test: agility/coordination work out
- Bench press: upper body strengthening program
- Push up: upper body/core strengthening program
- Sit up: core/ low back strengthening program
- Vertical: plyobox work out
- Broad jump: core/low back/ leg strengthening program
- Sprint test: speed and endurance work out
