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Illinios Agility Test.

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Introduction

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.

Middle

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.

Conclusion

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.

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