Testing Proceduressesdkdhs.ss13.sharpschool.com/UserFiles/Servers... · Testing Testing helps determine if the program is effectively achieving the goals desired. Testing must be

Testing Procedures

Testing

Testing helps determine if the

program is effectively achieving the

goals desired. Testing must be done

properly, or the results will be

meaningless to the coach and

athlete. In order to ensure control,

the coach must do an accurate job of

taking measurements.

Reliability

Reliability is dependent upon the coach keeping

testing conditions and results consistent each

time. The testing results will be different if testing

is done outside on the grass one time, then

inside on the basketball court another time. The

condition of the field, the time of day, wind, rain,

temperature, etc. all have an effect on the testing

results. The testing order and equipment needs

to be the same each and every time.

Objectivity

Have the same coaches

administer the same test each

time. This will insure more

consistent scoring.

Test # 1 – HeightAthletes move from one testing station to another

carrying the Test Data Card. The coach serving as

judge records test data on the card until all tests

have been completed.

Equipment and materials needed:

• Device to measure height or flat wall against

which the athlete stands.

• Measuring tape or marked area on wall.

• Device to place on the head of the athlete that

forms a right angle with the wall.

Procedure:

1. Athlete must take shoes off.

2. Athlete must stand with heels, buttocks, back and head

against the wall.

3. Place device on athlete’s head so that a right angle is formed

with the wall.

Test # 2 – Bodyweight


• Certified Scale

Procedure:

1. Athlete must weigh-in with only t-shirt,

shorts, and socks (no shoes, sweats or

equipment).

2. Athlete should weigh prior to any

activity to avoid fluctuations due to

dehydration.

3. Round body weight to the nearest

whole pound.

Test #3 - Vertical Jump


• Vertical jump device

• Vertec

• Tape measure

• Adjustment rod

• The vertical jump device is used at the

World Competition.

• The tape measure taped to the wall and

Vertec will be accepted for qualification

of the World Competition.

Procedures for the World Competition:

1. Athlete stands with side to the unit.

2. Make sure feet and hips are next to the

unit.

3. Athlete then reaches as high as possible

keeping the feet flat on the floor.

4. The height reached becomes zero for the

device.

5. The athlete then position feet flat.

6. With the feet flat the athlete jumps,

touching the highest vane possible. No

steps or shuffling the feet are allowed.

7. The jump is recorded and display to the

nearest 1/2”.

8. Record the better of two trials.

Procedure for the Wall Jump:

1. Tape a tape measure on the wall starting from

the floor to eleven feet high.

2. Athlete stands with side to the wall.

3. Make sure feet and hips are next to the wall.



5. Record the height reached to the nearest 1/2".

6. The athlete then positions feet flat.

7. The athlete then jumps, hitting the highest

point possible. No steps or shuffling the feet

are allowed before the jump.

8. Record the height jumped to the nearest 1/2".

9. Then subtract the height reached from the

height jumped.


Procedure for the Vertec:

1. Tape a tape measure on the wall starting from

the floor to eleven feet high.

2. Athlete stands with side to the wall.

3. Make sure feet and hips are next to the wall.



5. Record the height reached to the nearest 1/2".

6. The athlete then positions feet flat.

7. The athlete then jumps, hitting the highest

possible vane. No steps or shuffling the feet

are allowed before the jump.

8. Record the height jumped to the nearest 1/2".

9. Then subtract the height reached from the

height jumped.


Test #4 - Pro Agility Run


• Twenty or more yards of flat

running surface.

• Portable Electronic time

with built in delay.

• Two stop watches.

• If hand held stopwatches

are used calculate the

average time from two

coaches timing the same

run on the test data card.

Procedure:

1. Stretching and warming upproperly is of extreme importance.

2. Start in a two point stancestraddling the center line.

3. Athlete starts when he/she isready. The timer startsautomatically when the athleteleaves the beam; the two coachesstart time on the athlete’s firstmovement.

4. Always start sprinting to the rightfirst for five yards.

5. Touch the line with the right handthen sprint back across the centerline ten yards to the left line andtouch it with the left hand.

6. Sprint back to the right five yardsfinishing through the center line.

Sprint 5 yards to the right andtouch the line with right hand;sprint 10 yards to the left andtouch the line with left hand;sprint back 5 yards to finishthrough the center line. Thetotal distance run is 20 yards.

5 yards

Straddle Line

Facing

5 yards

3

2

1

Test # 5 – 10 Yard Dash


• Portable Electronic timer.

• Thirty or more yards of flat runningsurface.

Procedure:

1. Stretching and warming up properly is ofextreme importance.

2. Athlete places one hand on starting line.

3. Athlete starts when he/she is ready. Thetimer starts automatically when theathlete’s hand leaves the start switch.

4. Record the best time.

Without electronic timing, the 10 yard time will not beaccurate enough to record. Many schools will want toinclude the 40 yard dash to measure speed. Record the 10and 40 times during the same runs.

Test # 6 – Hang Clean

Position 1


• A platform or rubber floor with a 30” x 36” boxon it.

• An Olympic bar, bumper plates, and clips.

Starting Position:

1. To begin, walk up to the bar resting on the flooror platform so the shins make contact with it.

2. Place the feet hip-width apart and the toespointed strait ahead as comfortably as possible.

3. Keeping the back flat and shoulder bladespulled together, sit down until the hands graspthe bar.

4. Grasp the bar with an overhand grip slightlywider than shoulder-width with arms straightand the elbows pointed out.

5. The head is held in a comfortable position withthe eyes looking forward throughout the entirelift. (Position 1)

6. Slowly extend the legs, elevating the bar to just

above the knees. Keep the bar in close to the

body.

7. As the bar passes the knees, extend the hips.

8. Stand erect with the shoulders, hips, and knees

in alignment, with the bar held at arm's length

touching the top part of the thigh. (Position 2)

Procedure

1. Take a deep breath to fill the chest with air and

tighten the abs.

2. Keeping the back flat, shoulder blades pulled

together, and trapezius relaxed; lower the bar to

the top of the knees by flexing at the hips.

3. In this position the shoulders should be in front

of the bar, the back is flat, the arms are straight

with the elbows pointed out, hips are flexed, and

the knees are slightly bent, not locked out. This

will put the athlete in the power position.

(Position 3)

Position 2

Position 3

4. When the bar reaches the top of the knees there

should be no hesitation as to take advantage of

the stretch-shortening cycle.

5. Extend immediately at the hips, knees, and

ankles explosively to achieve triple extension

and accelerate the bar upward.

6. As the hips begin to extend, the knees will

rebend slightly forcing them under the bar. This

is not a movement usually taught, it happens

naturally.

7. Simultaneously extend onto the balls of the feet

while shrugging the shoulders. (Position 4)

8. Keep the bar close to the body with the arms

straight and elbows pointed outward.

9. Begin pulling the bar up, flexing at the elbows

and keeping them high in order to keep the bar

close to the body.

Position 4

10. Jump the feet into a squatting stance, keeping

them in a 30" x 36" box, and quickly pull

yourself under the bar.

11. Flex the hips and knees to sit in a quarter squat

position absorbing the weight of the bar.

12. Quickly rotate the elbows down and then up

ahead of the bar catching it on the front portion

of the shoulders, keeping the elbows high in

front so that the bar is securely racked.

(Position 5)

13. Stand erect with the feet flat on the ground and

shoulders directly over the balls of the feet.

(Position 6)

Position 5

Position 6• Once the bar is lifted off the platform the lift begins.• Each athlete is allowed one set of five repetitions.• Lower the bar in a slow controlled manner between reps by keeping

the elbows slightly flexed, sitting into a quarter squat position,and allowing it to land on the thighs aiding in its deceleration.

• Stand erect before each repetition.• If the bar is dropped to the platform the lift is over.• The coach will determine the number of repetitions that were

successful.

Position 1 Position 2 Position 3 Position 4

Position 5 Position 6

Coaching Points

• The scooping action or re-

bend of the legs can be

compromised by bending the

arms at the elbows before the

hips can be fully extended to

Position 4 or by swinging the

bar away from the body.

• With the younger and or less experienced athletes, have thempause at the top of the knees so as a coach, you can make surethey are in the correct position before making the explosivemovement.

Additional Tests

Some programs may want to include other tests even

though the Vertical Jump, Pro Agility Run, 10 Yard

Dash, and Hang Clean make up the NSCA Index that

is used to qualify for the NSCA Championship.

The additional tests are:

1. 40 Yard Dash

2. Bench Press

• Bench Press with 185 lbs. for reps

• Bench Press with 225 lbs. for reps

3. Incline Press

4. Squat

5. Broad/Long Jump


• Portable Electronic timer.

• Sixty or more yards of flat running surface.

Procedure:

1. Stretching and warming up properly is of extreme

importance.

2. Athlete places one hand on starting line.

3. Athlete starts when he/she is ready. The timer starts

automatically when the athlete’s hand leaves the start

switch.

4. Record the best time. Record the 10 and 40 times

during the same runs.

1. 40 Yard Dash

2. Bench PressEquipment and materials needed:

• Flat bench and Olympic set.

Procedure:

1. The bench press is performed on a flat bench with a

spotter. The barbell is grasped wider than shoulder width,

with a pronated, closed grip. Both feet should be flat on

the floor, and the back flat on the bench.

2. With the assistance of the spotter, the bar is un-racked and

brought over the lifter’s shoulders. The bar is then lowered

to the chest. The athlete should not bounce, or drop the

weight.

3. Keeping the feet on the floor and the back flat on the

bench, the athlete pushes the bar back up, and slightly

toward the head. When the arms are fully extended, the bar

should be above the shoulders. Some schools choose a

fixed poundage of 185 lbs. or 225 lbs. for repetitions.

3. Incline Press


• 45 degree bench and Olympic set.

Procedure:

1. The incline press is performed in a supine position on an

incline bench. The athlete grasps the barbell with a slightly

wider than shoulder width grip.

2. To begin the exercise, the weight is un-racked and set above

the shoulders.

3. While maintaining the normal curves of the back, the athlete

lowers the weight to their chest. The athlete should avoid

bouncing the weight off their chest, instead push the weight

strait back up using the chest muscles. The prime mover for

this exercise is the pectoralis major.

4. The spotter should be positioned behind the lifter, where they

can assist in racking and un-racking the weight, along with

spotting the exercise for missed repetitions.

4. Neutral Squat

To develop the quadriceps,thigh adductors, gluteusmaximus, and hamstrings.When done correctly, fullsquats strengthen themuscles, ligaments, andtendons surrounding theknee. The core musclesare developed to a largedegree by keeping the torsoerect. The squat is the bestexercise to develop leanbody mass.

1. Approach, Back-Out, and Set-Up:

A. Bar should be placed across the center of the shoulders.

B. Make sure the entire body is under the bar.

C. Both feet must be under the bar and parallel.

D. Prior to lifting the bar out of the racks, inhale – expanding the lungs –and hold until you have set up.

E. Stand erect with the chest filled with air.

F. Take one or two steps backward to set up.

Common mistakes:1) Not placing the body in center of the bar

2) Not placing the entire body under the bar

3) Not filling the body with air and holding

4) Taking more than two steps to set up.

2. Gripping the Bar (Hand Placement): Based on the Size or Height of theAthlete

A. All athletes should use a pronated grip and grip the bar tightly.

B. A closer grip helps bunch the muscles in the back

C. Taller athletes’ grip will vary from medium to wide

D. Shorter athletes’ grip will vary from close to medium

Common mistakes:1) Athletes gripping the plates and not the bar

2) Athletes taking their hands off the bar during the ascending phase

3) Athletes not gripping the bar with a firm grip

3. Bar Placement: No Significant Difference in Muscle DevelopmentBetween High-Bar and Low-Bar Squatting:

A. High Bar Squat- The bar sits on top of the trapezius muscle near thebase of the neck. Increases force at the knees.

B. Low Bar Squat- The bar sits 1 to 2 inches below the deltoids.Increases force at the hips.

Common mistakes:1) High-Bar: Leaning forward or rounding the back

2) Low-Bar: Bar rolling down

4. Head and Eye Position:

A. Head and eyes should be focused straight ahead. This is a naturalposition; keeping the cervical spine in line with the body helpsmaintain body weight distribution throughout the squat. Balance isone of the key elements of squatting. When the neck is placed in animproper or unnatural position, the back is rounded, placingunwanted stress or strain on the neck.

Common mistakes:1) Titling the head forward (looking down), the weight can shift to the balls of the

feet, placing excess stress on the body and causing the athlete to round his/herback.

2) Tilting the head backward (looking upward), can cause the weight to shift to theheel of the foot, which can cause an improper curvature of the spine and placeunwanted stress on the neck and back.

5. Breathing: Inhale Deeply to Maintain Intra-thoracic Pressure andPrevent Bending Forward, Arching the Back, and Passing Out

A. Helps maintain tightness throughout the squat

B. Inhale and hold prior to descending in the squat

C. Exhale once you are near or at the top of the squat

D. Inhale and exhale at the top of the squat between repetitions

Common mistakes:1) Holding your breath during repetitions

2) Exhaling at the bottom of the squat

6. Torso-Trunk:

A. Stabilize your torso-trunk by isometrically contracting the abdominalsand back.

B. The torso-trunk should be held between 35 and 45 degree angles.

Common mistakes:1) Less than 35 degrees, you are too straight upward

2) More than 45 degrees, you are too far forward

C. The torso should be kept flat and straight (the axis of flexion runsthrough the hip thigh joint.)

Common mistakes:1) Allowing the torso-trunk to lean forward too much

2) Keeping the torso-trunk too upright

3) Not squatting with a rigid torso.

7. Descending:

A. Push hips back

B. Simultaneously flex at the knee and push the hips back and down.

C. Maintain torso position.

D. Distribute body weight from balls of the feet to the heels

E. Maintain a slow and controlled manner during descent, not letting theknees extend past the balls of the feet.

F. Keep the shins as vertical as possible.

G. At the bottom, do not bounce, jerk, or stop the squat

Common mistakes:1) Going straight down in the squats.

2) Allowing the knees to go past the balls of the feet.

3) Shins not vertical

4) Dropping down too quickly into the squat

Note: To obtain optimal results in core flexibility, muscular development,and strength of the lower body, observe the following:• When performing the back squat, the proper depth has been achieved

when the mid-thigh is parallel to the floor, while still maintaining theproper back squat form.

• Squatting to additional depth – while still maintaining the proper backsquat form – will result in greater core flexibility, muscular development,and strength of the lower body than the mid-thigh position.

8. Ascending:

A. Drive the feet through the floor

B. Simultaneously raise the hips and shoulders

C. Push your shoulders slightly back into the bar so that your chestremains facing outward

D. Rotate the hips under the bar

E. Maintain proper head and eye position

F. Stand erect and tall, back into the starting position.

Common mistakes:1) Attempting to bounce out of the bottom of the squat

2) Allowing the hips to raise too quickly out of the bottom of the squat

3) Allowing the weight to shift to the toes

9. Foot Position:

A. Narrow stance – works the quadriceps, some gluteus

B. Medium Stance – works the quadriceps, some adductor work

C. Wide Stance – works the adductor, gluteus, and outer quadriceps

D. Keep heels on the floor

E. Toes should be pointed out slightly from neutral to 30 degrees.

F. The angle of the foot position makes no difference as long as youare comfortable with the stance.

Common mistakes:1) Not finding what stance works for you

2) Turning or pointing the toes inward.

10. Abdominals:

A. Strong abdominal muscles help maintain torso stability andintra-thoracic pressure throughout the squat

B. The obliques are an important muscle group when performingthe squat as they help to maintain torso stability.

Common Mistakes:1. Not including abdominal work as part of the regular strength training

routine

2. Working only one section of the abdominal area (either upper or lower, orjust the obliques)

3. Not using a variety of abdominal/oblique exercises

4. Too much hip flexion during abdominal exercises

• Summary:

• Without question, the squat is the single most effective leg exercise. Thisstrength training exercise involves a large part of the muscular system.As strength coaches, we must remember that athletes’ squats will varybased on differences in their body types, length of the legs, and flexibilityof the ankles. Technique will vary based on differences in foot stancewidths, the use of heel pieces, and the positioning of the bar – high or low– on the back.

• To utilize higher weight or to help an athlete achieve proper depth in thesquat, lower the bar and widen the stance. Coach and teach your athletesto stabilize their torso by isometrically contracting the abdominals andback. Never flex the spine during a squat.

• Overall, the key to performing the squat is to do it correctly and carefully.Never let the weight control you. You control the weight. Squats are not“bad for your knees.” The fact is that if you have healthy knees, they arequite capable of handling even the heaviest weight that your body cantolerate.

5. Broad Jump or Long Jump


• Non slip surface, good shoes and a tape measure.

Procedure:

1. Stand with both feet on the starting line.

2. Bend the knees and jump forward landing on both feet.

3. Record the distance to the nearest half inch from the

starting line to the back of the heel that is closest to the

starting line.

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Testing Proceduressesdkdhs.ss13.sharpschool.com/UserFiles/Servers... · Testing Testing helps determine if the program is effectively achieving the goals desired. Testing must be