- Measure out a 20 metres section and mark each end with a marker cone
- The athlete carries out a warm up programme of jogging and stretching exercises
- The test is conducted
- The athlete must place one foot on or beyond the 20m marker at the end of each shuttle
- If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running
- The athlete keeps running for as long as possible until he/she can longer keep up with the speed set by the tape at which point they should voluntarily withdraw.
- If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
- Record the level and number of shuttles completed at that level by the athlete
- At the end of the test the athletes conduct a warm down programme, including stretching exercises
My Results
I reached level 9, which is an average rating
Ratings (level)
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Comments:
My results are the average persons score, which is good, but I feel because of my knee I did reach my full potential, so the score is not as reliable.
Illinois Agility Run Test - Agility
Objective
The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.
Advantages of test: Write your own advantages
Disadvantages of test: Write your own disadvantages
Required Resources
To undertake this test you will require :
- flat surface
- 8 cones
- Stop watch
- Assistant
The Illinois course
The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres.
4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.
How to conduct the test
The Illinois Agility Run Test is conducted as follows:
- The athlete lies face down on the floor at the start point
- On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish
- The assistant records the total time taken from his command to the athlete completing the course.
My Result –
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Sergeant Jump Test - Power
Objective
To monitor the development of the athlete's leg power.
Advantages of test: Write your own advantages
Disadvantages of test: Write your own disadvantages
Required Resources
To undertake this test you will require :
- A wall
- 1 metre Tape Measure
- Chalk
- An assistant
How to conduct the test:
The athlete:
- chalks the end of his finger tips
- stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with with one hand and marks the wall with the tips of the fingers (M1)
- from a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2)
The teacher then measures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.
My Result –
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Ratings (cms)
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Sit and Reach Test – Flexibility
Equipment: Sit and reach box, marking slider.
Target Population: Everyone without injury.
Advantages: Simple to administer.
Disadvantages: Only measures hamstring flexibility.
Procedure: Add the protocol here
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These examples are here for your guidance, use the information here to do the same for the remaining tests!!