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Fitness Information:
Cooper Test: Duration: 12 minutes
Protocol: Run for 12 minutes around a 400m athletics track. After 12 minutes record the total distance run.
90 sec Box jumps: Duration: 90 seconds
Size of box: 40cm high, 40cm wide
Protocol: Start on top, jump down on one side, back up on to the top, down the other side. The athlete should keep side onto the box at all times and should jump using both legs simultaneously. The total number of jumps back to the top of the box is counted.
5 Jumps
Protocol: On a flat surface from a standing start the athlete should do 5 jumps. There should be no pause between jumps. The jumps are 2 footed. The measurement is taken from the heel of the last jump.
Hurdle Agility
Protocol: You need 4 hurdles placed N, E, S, W around a centre pole. These should be placed 3m away from the centre marker. It is best to mark out the places with duck tape. The hurdles should be half way between hipbone and knee joint of the athlete. The athlete starts in the centre jumps over the hurdle and then goes under it and back to the centre. They go around the left hand side of the centre pole and back out to the next hurdle. This continuous until they have done 2 complete circuits of the hurdles. The 2 circuits are timed.
Pull ups
Protocol: Grip the bar with an overhand grip about shoulder width apart, start hanging with arms straight, then pull up until chin is over the bar. Lower down again until the arms are straight, and then pull back up until the chin is once again over the bar. Repeat until you can do no more. The body should be kept straight at all times with no swinging of the legs and with the ankles crossed. Legs can be held by assistant to limit swinging but should not be used to pressurise against to assist lifting. The pull-ups should be continuous and once the athlete has failed with one the counting is stopped.
Pressups
Protocol: Forefoot / toes on floor. Females - knees also on floor. Straight arms, head neutral at top, no locking of joints. Repetition counts when touch floor with chest & chin. Straight body at all times (hips, back & neck)
Crunches
Protocol: Lie on back on a padded mat with heels on box with ankle bone in line with edge of box. Hips and knees at 90 degree angle (bones). Arms oustretched towards box at all times. Shoulders off ground throughout test. Touch top of box with fingertips for each rep. Controlled smooth movement, no bouncing. |
