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The Sprint Ninja Assessment: Fitness testing, training program & biomechanics coaching.

























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Athlete Testing and Assessment

Athlete testing is applied to all sprint training programs and all strength and conditioning programs with Unleashed Training. In order to make any kind of trackable progress athletes must regularly assess what level they are currently at, strengths and weaknesses and exactly what needs to be done to ensure progress. If it doesn’t get measured it doesn’t get managed.

Duration of Assessment: 60 minutes

Cost: $60

What is Athlete Testing?

The testing process for all athletes is designed specifically for their goals and main objective. Athletes are guided through a series of fitness and performance tests that are relevant to what they are trying to achieve. Tests are designed to assess an athlete’s physical capacity in areas that relate to the training that will be undertaken.

Performance tests for athletes achieve several things…

·        Gauging current physical ability. In order to progress it is important to know where you are progressing from. Initial tests are used to establish this level so that an athlete knows how much work needs to be done and what can be done to make improvements. Athlete testing.

·        Ongoing measurement of progress. The goal of all types of training is to increase physical ability. For this reason it is imperative that progress is monitored regularly. Testing is the simplest and most controlled method for measuring and tracking improvements. Athlete testing.

·        Establishing strengths and weaknesses. In order to function effectively as an athlete you need to be well balanced. What this means is that your body should function and move effectively in movements and activities pertaining to the main objective. Everyone has certain things they are good at and other things they are poor at. Weaknesses are the missing link to performance and progress. Testing and assessments provide data that can be used to establish where these strengths and weaknesses are. Athlete testing.

·        Designing an effective program. Training programs are designed to elicit a specific outcome, as opposed to just doing whatever workout you feel like at the time. Effective training for an athlete is structured. For a program to work it must be specific to the goal/sport and specific to the individual. Testing reveals current level of ability, progress since the last assessment and strengths and weaknesses. Programs are designed with this data in mind in order to create something effective for that individual. Athlete testing.

The Athlete Testing Process

Unleashed Training conducts regular performance tests and assessments. Each group of tests will observe either broad components of overall physical function or highly specific components. The tests undergone by an athlete are dependant on what they are striving to achieve. Athlete testing.

Step One – Athletes are given a goals analysis to complete. This will establish what they are training for.

Step Two – Based on the goals analysis, a selection of relevant assessments are put together, which are specific to that individual athlete.

Step Three – Performance tests are first taught to the athlete and explained in detail. This is a brief and basic learning process put in place to ensure the tests are accurate and that the athlete can actually perform the tests.

Step Four – The athlete spends 30-60 minutes completing all of the fitness tests under the close supervision and guidance of a coach. The results from the assessments are recorded.

Step Five – The data collected from athlete testing is analysed and used to create a specific program.

Step Six – Every 4-8 weeks athletes will repeat the performance assessment again, with results recorded each time. The results from follow up tests are compared with the results of the previous tests. The data is then used to update the program and make necessary changes. Essentially measuring progress and continually refining the training program to ensure absolute maximum potential can be met.

The Athlete Testing System

Unleashed Training has created a unique testing system for athletes. The system allows the athlete to measure progress, as they would with any other type of testing. But in addition to that, the system provides a points and ranking system. This allows athletes to compete against the results of other athletes and determine what level of ability they are at compared to others. Athlete testing.

Each test includes a 10 point scale that determines an athlete’s level of ability and capacity.

Athlete testing.

Assessment Examples

Standardised Tests

Vertical Jump

Dip your fingers in chalk and stand next to a wall. Standing with flat feet side on to the wall, reach up as high as possible and mark your highest reaching point. Then, from a static start, jump as high as possible and mark the highest point on the wall that you can touch at the top of your jump. Measure the difference between your standing reach and jumping reach, this is your vertical jump.

Scoring

0cm-20cm = 0

21cm - 30cm = 1

31cm - 35cm = 2

36cm - 40cm = 3

41cm - 45cm = 4

46cm - 50cm = 5

51cm - 55cm = 6

56cm - 60cm = 7

61cm - 65cm = 8

66cm - 70cm = 9

71cm and above = 10

Standing Long Jump

Stand on a marked line with feet shoulder-width apart. From a standing static start jump forward as far as possible. Measure the distance jumped.

Scoring

0cm - 90cm = 0

91cm - 110cm = 1

111cm - 130cm = 2

131cm - 150cm = 3

151cm - 170cm = 4

171cm - 190cm = 5

191cm - 210cm = 6

211cm - 240cm = 7

241cm - 290cm = 8

291cm - 330cm = 9

331cm and above = 10

Illinois Agility Test

This test is done by running a course of markers as fast as possible in a set pattern. Google "Illinois agility test" for a visual outline of the test.

Scoring

45-60 seconds = 0

40-45 seconds  = 1

35-39 seconds = 2

30-34 seconds = 3

25-29 seconds = 4

20-24 seconds = 5

17-19 seconds = 6

15-16 seconds = 7

14 seconds = 8

13 seconds = 9

12 seconds and faster = 10

40 yard (37 metre) Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 40 yards and time it.

Scoring

14 seconds and over = 0

13 - 13.99 seconds  = 1

12 - 12.99 seconds = 2

11 - 11.99 seconds = 3

10 - 10.99 seconds = 4

9 - 9.99 seconds = 5

8 - 8.99 seconds = 6

7 - 7.99 seconds = 7

6 - 6.99 seconds = 8

5 - 5.99 seconds = 9

4.99 seconds and faster = 10

100 metre Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 100 metres and time it.

Scoring

22 seconds and over = 0

20 - 21.99 seconds  = 1

18 - 19.99 seconds = 2

16 - 17.99 seconds = 3

15 - 15.99 seconds = 4

14 - 14.99 seconds = 5

13 - 13.99 seconds = 6

12 - 12.99 seconds = 7

11.50 - 11.99 seconds = 8

11 - 11.49 seconds = 9

10.99 seconds and faster = 10

200 metre Sprint

This is best to electronically time, but you can also get a reasonably accurate result with someone that is very good at hand timing. Simply sprint 200 metres and time it.

Scoring

45 seconds and over = 0

40 - 44.99 seconds  = 1

35 - 39.99 seconds = 2

32.50 - 34.99 seconds = 3

30 - 32.49 seconds = 4

27.50 - 29.99 seconds = 5

25 - 27.49 seconds = 6

23.5 - 24.99 seconds = 7

23 - 23.49 seconds = 8

21.50 - 22.99 seconds = 9

21.49 seconds and faster = 10

High Jump Hurdle

Set up something to jump over. You must hurdle over, so your feet must go over, not like a competition high jump. Measure the height of the item you jumped over. You can do a run up as long as you like.

Scoring

0cm - 50cm = 0

51cm - 70cm = 1

71cm - 90cm = 2

91cm - 110cm = 3

111cm - 130cm = 4

131cm - 150cm = 5

151cm - 160cm = 6

161cm - 170cm = 7

171cm - 175cm = 8

176cm - 180cm = 9

181cm and above = 10

Max Strength - The Big 4

Test the maximum amount of weight you can lift for one rep on the following lifts…

Squat

Bench Press

Deadlift

Standing Military Press

Scoring will be based on your overall total, meaning the combined weight lifted in all four of the lifts. This will be scored as a percentage of your body weight to make it fair and comparable between people of different sizes. It’s obvious that a 100kg power lifter will generally lift more than a 56kg power lifter, so recorded as a percentage of bodyweight brings scores into comparability.

Scoring

As an example - a 100kg person deadlifts 200kg, squats 200kg, bench presses 100kg and overhead presses 75kg. So they are lifting a total of 575% of their body weight.

0 - 100% = 0

101 - 150% = 1

151 - 200% = 2

201 - 250% = 3

251 - 300% = 4

301 - 350% = 5

351 - 400% = 6

401 - 450% = 7

451 - 550% = 8

551 - 650% = 9

651% and above = 10

Max Push-ups

Perform as many push-ups as possible in one set without stopping. Record the number.

Scoring

0 - 5 = 0

6 - 15 = 1

16 - 25 = 2

26 - 35 = 3

36 - 40 = 4

41 - 45 = 5

46 - 50 = 6

51 - 55 = 7

56 - 60 = 8

61 - 65 = 9

66 and above = 10

Max Pull-ups

Perform as many pull-ups as possible in one set without stopping. Record the number.

Scoring

0 - 2 = 0

3 - 5 = 1

6 = 2

7 = 3

8 = 4

9 = 5

10 = 6

11 = 7

12 = 8

13 - 20 = 9

21 and above = 10

Athlete testing.

Named Challenges

The following are Unleashed Challenges that have been given a name. these are benchmark challenges that will test overall conditioning, anaerobic capacity, power, power-endurance etc.

The Angry Bastard

Perform 100 burpees as fast as possible. Record your time.

Scoring

12 minutes and over = 0

10 - 11:59 minutes = 1

9:30 - 9:59 minutes = 2

9 - 9:29 minutes = 3

8:30 - 8:59 minutes = 4

8 - 8:29 minutes = 5

7:30 - 7:59 minutes = 6

7 - 7:29 minutes = 7

6:30 - 6:59 minutes = 8

6 - 6:29 minutes = 9

Faster than 6 minutes = 10

Danny the Dog

Five rounds for time (complete this circuit five times through as fast as you can and time it).

10 burpees

10 squat jumps

10 scissor jumps

Scoring

Over 13 minutes = 0

10 - 13 minutes = 1

9 - 9:59 minutes = 2

8 - 8:59 minutes = 3

7 - 7:59 minutes = 4

6 - 6:59 minutes = 5

5:30 - 5:59 minutes = 6

5 - 5:29 minutes = 7

4:30 - 4:59 minutes = 8

4 - 4:29 minutes = 9

Faster than 4 minutes = 10

Around the World

This is your combined total score of…

The big 4

Standing long jump

Illinois agility test

40 yard (37 metre) sprint

Scoring

0 - 4 = 0

5 - 7 = 1

8 - 10 = 2

11 - 12 = 3

13 - 15 = 4

16 - 18 = 5

19 - 21 = 6

22 - 24 = 7

25 - 27 = 8

28 - 30 = 9

31 and over = 10

The highest score possible is if you score a 10 on each test for a total of 40.

The Crazy Russian

For time…

Do 120 kettle bell or dumbell swings. Every 10th swing drop down and do one burpee. Record your time. Which weight will you use? If you weigh under 70kg you will use 16kg. If you weigh over 70kg you will use 24kg.

Scoring

Over 12 minutes = 0

10 - 12 minutes = 1

9 - 9:59 minutes = 2

8 - 8:59 minutes = 3

7 - 7:59 minutes = 4

6 - 6:59 minutes = 5

5:30 - 5:59 minutes = 6

5 - 5:29 minutes = 7

4:30 - 4:59 minutes = 8

4 - 4:29 minutes = 9

Faster than 4 minutes = 10

Athlete testing process.

Return to our home page from Athlete Testing.

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