NTS Strength Test
| WARM UP | ||||
| 15 min spin or jog | ||||
| Walking lunge w/ thoracic stretch | x 20 lunges | |||
| Lateral Lunge | x 15 lunges each leg | |||
| Single leg swings | x 15 each leg - forward/back and side to side | |||
| Jumping jack series | x 20 each way | |||
| Med ball circles | x 10 each way | |||
| Med Ball Squats | 2 x 10 each | |||
| Squat jump | 2 x 5 ( building to max) | |||
TEST
| Vertical Jump: | Jump 1 | Jump 2 | Jump 3 |
*Athletes can use chalk on fingers or other method to mark while jumping
*perform 3 jumps, record each jump
| Single Leg Vertical Jump: | Jump 1 | Jump 2 | Jump 3 |
*Athletes can use chalk on fingers or other method to mark while jumping
*Perform 3 jumps each leg
| Three jump test: | practice 90% | attempt 1 | attempt 2 |
*Start with heels at 0
*Perform 3 broad jumps and record distance to the heel after 3rd jump
*After practice jump record two attempts
| Pull-up: | attempt 1 | attempt 2 |
* Athletes don't need to 'lock out' arms but should go all the way down between reps.
* Perform as many pull ups as you can, start stop watch after completed
* Rest for 60 seconds, and max out again
| Dips: | attempt 1 | attempt 2 |
* OK to do a warm up set
* Perform as many dips as you can, start stop watch after completed
* Rest for 60 seconds, and max out again
Sit-Up Muscle Activation test:
* All exercises start with athlete's back flat on the ground, head on the ground
* Athlete's are not allowed to move their legs, No 'pre loading' with the torso
* Try to complete as many stages as possible
1.) Straight leg sit up arms across chest | Completed |
2.) Straight leg sit up palms stay on the ground | Completed |
3.) Bent leg sit up palms stay on the ground | Completed |
| 4.) Bent leg sit up arms across chest | Completed |
5.) Bent leg sit up with 5 lbs plate on chest | Completed |
6.) Bent leg sit up with arms crossed behind head | Completed |
7.) Bent leg sit up with arms crossed behind head, 2.5 lbs behind shoulder blades | Completed |
8.) Bent leg sit up with arms crossed behind head, 5 lbs behind shoulder blades | Completed | |||
*if athlete can complete all steps count total reps of #8 |
| SkiErg Test | Distance | max watts | Average watts | |
| 30 seconds | ||||
| *start the clock with the hands at head level | ||||
* Atheltes must keepo their toes on the ground |
| Bearing SorensenTest | Time | |
| Back extention hold |