• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Illinios Agility Test.

Extracts from this document...


STATION 1: ILLINIOS AGILITY TEST This test measures as the title suggests agility. The test it set up as shown in the diagram below. The performer completes the course by running past as many cones as possible in sixty seconds. The performer must start the test lying on the ground at the start of the first cone. I performed this test only for the first session, and then for a few sessions I did the same test but only went around the cones once and then timed myself. I tried this because I feel it would improve my agility a lot more. After a few sessions I decided to go back to my original Illinois test because my original Illinois test involves both agility and cardiovascular and that's what I am trying to improve. ...read more.


For this exercise you simply have to skip as many times as possible in sixty seconds. EQUIPMENT NEEDED: > skipping rope > stopwatch > heart monitor STATION 5: STAR JUMPS This test is mainly aerobic so it will improve the cardiovascular system. To perform this test the performer must from a standing position, jump into the air and abduct and adduct both legs and arms before landing back in a standing position. Repeat quickly throughout for sixty seconds. EQUIPMENT NEEDED: > soft mat > stopwatch > heart monitor STATION 6: CROSSOVERS This test is also an aerobic exercise. From a standing position, lift one leg and bring down opposite elbow to touch knee. Return and repeat using other leg. Repeat for sixty seconds. EQUIPMENT NEEDED: > stopwatch > heart monitor STATION 7: STRADDLE JUMPS Straddle jumps is an aerobic exercise so it improves the cardiovascular system. ...read more.


EQUIPMENT NEEDED: > football > 6cones > stopwatch > heart monitor STATION 9: STEP UPS This exercise is improves the cardiovascular system. It is very similar to straddle jumps apart from you step up onto the bench with both legs at the same time not alternately. Weights may be also be used to add resistance. EQUIPMENT NEEDED: > bench > heart monitor > stopwatch ROWING MACHINE (REPLACEMNET FOR STATION 2) For this exercise I had to go into the gym. To use a rowing machine you have to sit down in the seat strap both feet up so they are not sliding off all the time, grab the handle with both hands and simply pull back and forward. I decided to swap this station for station 2 which was the burpees station because they both test cardiovascular and I feel that the rowing machine exercise would increase the intensity a lot more. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. PEP to improve my speed and agility for rugby.

    like boots and to check the studs to make sure you don't slip and course an injury. I will prevent this by making sure there is minimum distraction and sufficient space in this activity. When planning my circuit training I need to spread out all the different activity stations as this will decrease the possibility of collision.

  2. Fitness Requirements needed for football.

    The movements have to be carried out quickly. The emphasis needs to be speed, so reaction time and power are the key to reaping maximum benefit. Plyometrics is an advanced form of training so for it to be effective 100% effort needs to be put into all movements.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work