CADET

POTENTIAL PROGRAMME

Athlete Fitness Test protocols

For all tests with more than 1 trial we will the average score (but if one trial is much worse than the other 2 another trial should be allowed). Similarly if the athlete fails (doesn’t reach a line or technique is not correct) the attempt can be repeated. The tests are best done in a group of 5-8, the rest time between trails is the time for the others to do the trial. Record all relevant factors on the results sheet, e.g. slippery floor, illness, sore body, recovering injury, tired from training, period etc.

Test	Notes
Standing Broad Jump	3 trials. Athlete stands behind a line. No preloading allowed (i.e. bouncing or fast squat before take-off). Arms are allowed to be used. Measurement is from the take-off line to the back of the rearmost foot on landing. The landing must be balanced or athlete must fall forward.
Single-leg standing broad jump. Dominant & non-dominant legs	3 trials & as per standing broad jump. Athlete takes off & lands on the same foot, resting leg must be off the floor. Measurement is from the take-off line to the back of the foot on landing. Athlete is allowed to use resting leg to support on landing. Arms are allowed to be used but resting leg must not be swung (should be touching ankle of driving leg on takeoff).
Fencing footwork drill	5 trials. Athlete starts on guard behind guard line, steps forward 2m then back to line, steps forward 4m then back to line, steps forward 2m then back to line. Front foot must be behind start line each time & must not be behind body on change of direction. Best done in racing pairs in a group, rest period is time taken for the others to complete the exercise or 2 minutes
Speed-agility drill	5 trials. Badminton court with a low cone (5cm) in the centre. Athlete starts with both feet parallel touching the line in the middle of the side of a badminton court. Must touch the cone with a hand then to closest left corner to touch with 1 foot, then touch the cone then furthest left corner then closest right corner. Athlete can run through the last corner. Must touch the cone with a hand, the corners with a foot.
Stork Stabilisation	No shoes. Athlete stands on one leg the other leg at 90 degrees with foot touching above the knee of the supporting leg, hand on hips. Athlete pivots fast through 180 degrees then pauses for 2-3 seconds continually for 30 seconds. Clock stops if: raised foot comes away from standing leg, hands come off hips, or athletes loses balance & hops. Test both legs. Score is time to failure.
Blind stork	Start in same position as for stork stabilisation. 30 seconds with eyes shut, score is number of mistakes in 30 seconds.
Upper-body strength	1 trial. Press ups in 1 minute. Press ups must go to elbows at right angles. Can be done as full press-ups or flat body with knees on floor (this must be recorded on results sheet). Monitor by athlete touching scorers clenched fist with chest or a finger with shoulder.
Abdominal strength	1 trial. Sports coach UK progressive abdominal curl multi-stage test
VO2 Max estimate.	1 trial (!) Multi-stage fitness test, beep test. Record level at failure as per the instructions.
Hamstring flexibility	3 trials. Sit and reach box (the one we use has toe line at 15cm). Distance in cm reached without bouncing.
Multi jumps	3 trials. Athlete stands with feet together behind a line, takes 4 paces then jump. Distance to rear of hindmost foot on landing.
Core stability	1 trial. Athlete hangs from a beam, lifts both legs to 90 degrees & hold for 2-3 seconds. Legs must be lowered under control. Score Y or N. Alternate if no bar available. Athlete lies flat on floor with lower back touching the floor. Raise both legs without any back arching.

16/04/2008 19:13:48