Fitness Testing

Beep Test: Shuttle run performed on a 20m track using a stereo to signal each beep. As the test goes on, the beeps get closer together. Failing to make the beep 2 ends in a row will result in elimination of the athlete.

Vertical Jump: How high you can jump off a standing start.

Standing Long Jump: How far you can jump from a standing start.

40m Sprint: How fast you can complete a 40m sprint. This is run on an outside track and is subject to wind.

Height: How tall you are (cm).

Weight: How much you weigh (kg)

Arm Span: How long your armspan is (cm)

70% Bench Press: How many reps you can do with a bench press weight which is 70% of your body weight.

Illinois Agility Run: Agility run which is done over a course containing constant changing of direction.

Basketball Throw: How far you can throw a basketball from a sitting down chest pass.

Max Push ups: How many push ups you can do in 1 minute

Max Sit ups: How many sit ups you can do in 1 minute

Goal Setting

Specific
Measurable
Agreed upon
Realistic
Time focused

My Goals

Short Term:

• Perform Well at the AMSA tournament in Newcastle early April 2011
• Improve standing vertical jump to 60cm by July
• Run the Illinois Agility test in under 15 seconds by July

Mid Term:

• Increase vertical jump to 85cm by 2013
• Improve 70% Body weight bench press to 30 reps by 2013
• Sprint 3/4 Court in under 3.5 seconds by 2013

Long Term:

• Shoot 90% from the FT line over the course of a season
• Improve vertical jump to 90+cm
• Improve sit and reach (Flexibility) to +10