NTS StRength test
In eary June we recommend a strength test to set a baseline now it's time to see what improvements we have made over the summer!
TEST
The important thing to remember with any kind of testing is consistency, which is why the test includes a specific warm up protocol. Try to perform the test the same way each time and avoid doing the test in the afternoon after a big training session in the morning.
Equipment needed: Pull-up bar, dip bar, measuring tape, yard stick, 16 inch box, chalk, stop watch
WARM UP
| 15 min spin or jog | ||||
| Walking lunge w/ thoracic stretch | x 20 lunges | |||
| https://youtu.be/iNPLtmjM8WQ | ||||
| Lateral Lunge | x 15 lunges each leg | |||
| https://youtu.be/6N_IH71OxBA | ||||
| Single leg swings | x 15 each leg - forward/back and side to side | |||
| Jumping jack series | x 20 each way | |||
| https://youtu.be/BxYx3sVTp6A | ||||
| Med ball circles | x 10 each way | |||
| (holding ball in both hands, big windmills) | ||||
Med ball squats (hold ball in both hands in front of body) | 2 x 10 | |||
| Squat jump | 2 x 5 building to max (body weight) | |||
TEST
Single Leg Vertical Jump:
* First measure height + arm length against a wall
* (athletes can dip their fingertips in chalk)
* Perform x3 jumps each leg, record best of 3 tries
Right leg:
Left leg:
Three jump test:
* Use measuring tape on a flat surface
* Start with heels at 0
* Perform 3 broad jumps and record distance to the heel after 3rd jump
* Record best of 3 tries
Pull-up:
* Athletes don't need to 'lock out' arms but should go all the way down between reps.
* Ok to do a warm up set
* Perform as many pull ups as you can, start stop watch after completed
* Rest for 60 seconds, and max out again
Max 1:
Max 2:
Dips:
* Elbows should go down to 90 degrees for each rep
* 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
Max 1:
Max 2:
Sit-Up Muscle Activation test:
* All exercises start with athlete's back flat on the ground, head on the ground
* Athletes are not allowed to move their legs. No 'pre loading' with the torso
* Try to complete as many steps as possible
1.) Straight leg sit up arms across chest
2.) Straight leg sit up palms stay on the ground
3.) Bent leg sit up palms stay on the ground
4.) Bent leg sit up arms across chest
5.) Bent leg sit up with 5 lbs plate on chest
6.) Bent leg sit up with arms crossed behind head
7.) Bent leg sit up with arms crossed behind head, 2.5 lbs behind shoulder blades
8.) Bent leg sit up with arms crossed behind head, 5 lbs behind shoulder blades
*if athlete can complete all steps count total reps of #8
Box Jump:
* 16 inch box
* 2 foot jump alternating sides
* Both feet must strike the top of the box each time
* For more accurate control hold a stick or pole in hands in front of the body
* Athlete does as many as they can in 60 seconds
Max 60 seconds: