This is a measure of cold hamstring and lower back flexibility.
1. The Athlete place their heels on the block feet together and reach
out with their hands extending as far past the toes as possible.
2. Measure from where the feet touch the block to the end.
Each Player will make two (2) vertical jumps. Record both on the
recording sheet provided.
1. Hang a tape from a flat vertical surface. Be sure that it reaches at
least 12 feet up the wall.
2. Measure standing reach height before
attempting the jumps. With the player standing tight to the wall with his
nearest arm extended up parellel agains the wall measure from the tip of his
index finger.
3. Feet on the floor and bending from the knees athlete jumps and
touches the wall at highest point.
4. If possible have some chalk dust available so that the players can
rub some on his fingers. Then he will be able to leave a mark on the wall where
he touches it.
5. The hands should be a full streatch when the player is at the top of
his jump not on the way down.
6. Subtract the standing reach height from the jump
Each Player will make two (2) vertical jumps. Record both on the
recording sheet provided.
1. Place a tape along the ground out stretched to about 10 feet.
2. The player will stand with toes behind a marked line at the beginning
of the tape.
3. Keeping feet planted and bending from the knees the player will
spring forward as far as possible.
4. The player should be able to maintain his position upon landing so
that the distance can be checked.
5. The measurements will be taken between the line and the heel closest
to the line on landing.
(Right -Right Hand – Left - Left Hand - Finish)
Each player will run the 20 yard shuttle two (2) times. There are two
(2) timers, so record the best time on the recording sheet. The player will go
to his right first and then to the left on his second attempt.
1. Be sure that the center and finish lines are
clearly marked on the ground.
2. The player will start with one hand on the centerline, one foot on
either side.
3. He will take off right, turn and run, touch the line with his right
hand, and go left do the same with his left hand at the other line, then turn
and sprint through the midline.
4. Once the timers are ready they tell the player he can start in his
own time.
5. Once the timers are ready they tell the player he can start in his
own time.
6. Timing will start as soon as the player lifts his hand from the
floor.
7. Timing ends when the player crosses the midline.
Drill
5: 60yd Shuttle station
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Each player will run the 60-yard shuttle one (1)
time. Use two timers and record the best time. |
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Start (hand on 0yd line) - Sprint to 5yd line and back to 0 yds
- Sprint to 10yd line and back to 0 yds - Sprint to 15yd line and back to 0 yds - Stop clock as player
passes 0yd line for last time. |
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Each player will run the 3-cone test one (1) time. There
are two (2) timers so record the best time on the recording sheet. |
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The athlete will start in a 3pt stance hand on line
with cone 1. The athlete will start; touch the line that cone 2 is on, turn
and sprint back to touch the original line (cone 1). He will then turn, sprint, turn right, round cone 2, towards cone 3. The
athlete then turns UNDER then AROUND cone 3, back towards cone 2, round cone
2, back through the line of cone 1. Player cannot put his hand on the floor
when turning round cones 2 & 3. Timing will start when hand comes off the floor and
will stop when the athlete crosses the line of cone 1. No time is recorded if
the player touches or knocks over either cone 2 or 3. |
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Timed on 20 YARD + Timed on 40 YARD
1. Each player will run two (2) 40-yard sprint with times being taken at
20 and 40 yards.
2. All players are to start from a three-point stance with their hand on
or behind the line. Starter must control any tendencies to roll out or quick
start.
3. Once the timers are ready they will alert the starter. The starter
will get the player in position and then tell them that they (the player) can
start as soon as they are ready.
4. Timing will commence as soon as the player’s hand comes off the
ground.
5. If possible have two people record the times at 20 and finish. Then
record the best time
1. All players must first go for repetitions with the primary weight of
100kg. If they cannot press 100kg then they can go to the alternative weight of
80kg.
2. Is an athlete cannot bench press 80kg he is given an “ O” on his group recording sheet.
3. Lifters hips must stay on the bench at all times and his feet must
remain on the floor.
4. No bouncing of the bar off of the chest.
5. Elbows must be locked for 1 rep. To count.
6. Lifters should more at a steady pace no stopping of reps in the
locked out position.
7. Bar cannot remain on the athletes chest for
more than 3 seconds
8. The spotter counts each good lift as the bar reaches full extension. If
the lift is no good the spotter should quickly tell the players why, i.e. bar
not at chest, or arms not locked.