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The Sprint Ninja Assessment: Full fitness test, training programme design & biomechanics coaching.

Sprint Ninja Challenges & Fitness Testing

Sprint Ninja challenges are fitness tests and benchmarks of strength, speed, explosive power and all-round physical conditioning. An NFL Combine of sorts or a customised Olympic decathlon.


The Scoring System

The scoring system uses a simple scale of 0-10. 0 being absolute beginner and unable to perform the basic movements required and 10 being absolute elite athlete in at least the 98th percentile of the population. Each challenge is given a scoring guide.

The Challenges

Here you will find standard challenges, which are commonly found in high-level sports. These are the sorts of challenges found in common fitness testing systems. Following these standard challenges you will find some customised challenges that are unique to Sprint Ninja. Have a scan through these challenges and fitness tests and pick out what applies to you and your unique goals and see how you rank. Keep in mind that doing the Sprint Ninja challenges is pointless without regular testing. Be consistent and measure your results regularly.

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

3 Cone Drill

Three cones are placed five yards apart from each other forming a right angle. The athlete starts with one hand down on the ground and runs to the middle cone and touches it. The athlete then reverses direction back to the starting cone and touches it. The athlete reverses direction again but this time runs around the outside of the middle cone on the way to the far cone running around it in figure eight fashion on his way back around the outside of the middle cornering cone. Jump on youtube to see how it works visually.

Scoring

>25 seconds = 0

20-24 seconds  = 1

15-19 seconds = 2

12-14 seconds = 3

11 seconds = 4

10 seconds = 5

9 seconds = 6

8 seconds = 7

7.5-7.9 seconds = 8

7-7.4 seconds = 9

<7 seconds = 10


Left-Right Shuffle

This test is unique to Sprint Ninja, but inspired by several tests run in other sports performance testing.

Start with a middle cone and place a cone 5m to the left of the middle cone and then 5m to the right of the middle cone with the last cone 20m forward of the middle cone. Start directly behind the middle cone with one hand on the ground. Sprint to the left cone and touch with the left hand, then all the way to the right cone and touch with the right hand. Sprint back to the middle cone, which only has to be reached with a foot, not the hand. Then finally sprint to the forward cone.

Scoring

>30 seconds = 0

25-29 seconds  = 1

20-24 seconds = 2

17-19 seconds = 3

14-16 seconds = 4

10-13 seconds = 5

9 seconds = 6

8 seconds = 7

7.5-7.9 seconds = 8

7-7.4 seconds = 9

<7 seconds = 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

Overhead Throw

You'll need a 6kg medicine ball or something of equivalent weight. With your back to the line, holding the ball in both hands, swing the ball down between the legs, bending your knees and forcefully throw the ball backwards over the head as far as possible.

Scoring

<7m = 0

8m - 10m = 1

11m - 13m = 2

14m = 3

15m = 4

16m = 5

17m = 6

18m = 7

19m = 8

20m = 9

>20m = 10


Max Push-ups

Assume the top of a push-up position and complete as many push-ups as you possibly can in a time limit of 5 minutes. You may rest as often as needed, but the clock keeps running. Chest must touch the floor at the bottom of each rep, arms must lock out at the top and the body must maintain a reasonably straight line from head to heels.

Scoring

<15 = 0

16 - 40 = 1

41 - 60 = 2

61 - 80 = 3

81 - 100 = 4

101 - 120 = 5

121 - 140 = 6

141 - 160 = 7

161 - 180 = 8

181 - 200 = 9

>200 = 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 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


3 Minute Shuttle

Mark out 2 points, 10 metres apart. Run from one point to the other, turn around and immediately run back. Do as many runs as possible in 3 minutes. You only have to touch each side with your foot, not with the hand. Each single 10m lap equals 1. This is a test of anaerobic capacity. Given the small space requirements, this is a test that can be administered virtually anywhere with no special equipment.

Scoring

<20 = 0

21 - 30 = 1

31 - 40 = 2

41 - 50 = 3

51 - 60 = 4

61 - 65 = 5

66 - 70 = 6

71 - 75 = 7

76 - 80 = 8

81 - 85 = 9

>85 = 10

Named Challenges

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

Rise and Shine

As many burpees as possible in 10 minutes. Burpees must be done with a full chest to floor push-up at the bottom and a jump of at least six inches (judged only by eye).

Scoring

<40 = 0

41 - 60 = 1

61 - 80 = 2

81 - 90 = 3

91 - 100 = 4

101 - 110 = 5

111 - 120 = 6

121 - 130 = 7

131 - 140 = 8

141 - 150 = 9

>150 = 10

Uncle Steve

For time:

Broad jumps x 200 metres

Travelling burpees x 100 metres

For the broad jumps, both hands need to touch the ground before each jump. Burpees must be full push-up at the bottom.

Scoring

>45 minutes = 0

35 - 44 minutes = 1

25 - 34 minutes = 2

20 - 24 minutes = 3

17 - 19 minutes = 4

14 - 16 minutes = 5

13 minutes = 6

12 minutes = 7

11 minutes = 8

10 minutes = 9

<10 minutes = 10

Sprint Ninja Total

This is your combined total score of…

Left-right shuffle

40 yard sprint

100m sprint

Standing long jump

Overhead throw

Max push-ups

Uncle Steve

The scoring is calculated by taking your score for each of the included tests and adding them together. So if you scored exactly level 2 for each of these 7 tests your score is 14, giving you a level 2 score.

Scoring

0 - 7 = 0

8 - 13 = 1

14 - 18 = 2

19 - 23 = 3

24 - 28 = 4

29 - 33 = 5

34 - 38 = 6

39 - 43 = 7

44 - 48 = 8

49 - 53 = 9

>53 = 10

The highest score possible is if you score a 10 on each test for a total of 70.

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