Testing Procedures
Testing Testing helps determine if the program is effectively achieving the goals desired. Testing must be done properly, or the results will be meaningless to the coach and athlete. In order to ensure control, the coach must do an accurate job of taking measurements.
Reliability Reliability is dependent upon the coach keeping testing conditions and results consistent each time. The testing results will be different if testing is done outside on the grass one time, then inside on the basketball court another time. The condition of the field, the time of day, wind, rain, temperature, etc. all have an effect on the testing results. The testing order and equipment needs to be the same each and every time. Objectivity Have the same coaches administer the same test each time. This will insure more consistent scoring.
Test # 1 Height Athletes move from one testing station to another carrying the Test Data Card. The coach serving as judge records test data on the card until all tests have been completed. Equipment and materials needed: Device to measure height or flat wall against which the athlete stands. Measuring tape or marked area on wall. Device to place on the head of the athlete that forms a right angle with the wall. Procedure: 1. Athlete must take shoes off. 2. Athlete must stand with heels, buttocks, back and head against the wall. 3. Place device on athlete s head so that a right angle is formed with the wall.
Test # 2 Bodyweight Equipment and materials needed: Certified Scale Procedure: 1. Athlete must weigh-in with only t-shirt, shorts, and socks (no shoes, sweats or equipment). 2. Athlete should weigh prior to any activity to avoid fluctuations due to dehydration. 3. Round body weight to the nearest whole pound.
Test #3 - Vertical Jump Equipment and materials needed: Vertical jump device Vertec Tape measure Adjustment rod The vertical jump device is used at the World Competition. The tape measure taped to the wall and Vertec will be accepted for qualification of the World Competition.
Procedures for the World Competition: 1. Athlete stands with side to the unit. 2. Make sure feet and hips are next to the unit. 3. Athlete then reaches as high as possible keeping the feet flat on the floor. 4. The height reached becomes zero for the device. 5. The athlete then position feet flat. 6. With the feet flat the athlete jumps, touching the highest vane possible. No steps or shuffling the feet are allowed. 7. The jump is recorded and display to the nearest 1/2. 8. Record the better of two trials.
Procedure for the Wall Jump: 1. Tape a tape measure on the wall starting from the floor to eleven feet high. 2. Athlete stands with side to the wall. 3. Make sure feet and hips are next to the wall. 4. Athlete then reaches as high as possible keeping the feet flat on the floor. 5. Record the height reached to the nearest 1/2". 6. The athlete then positions feet flat. 7. The athlete then jumps, hitting the highest point possible. No steps or shuffling the feet are allowed before the jump. 8. Record the height jumped to the nearest 1/2". 9. Then subtract the height reached from the height jumped. 10. Record the better of two trials.
Procedure for the Vertec: 1. Tape a tape measure on the wall starting from the floor to eleven feet high. 2. Athlete stands with side to the wall. 3. Make sure feet and hips are next to the wall. 4. Athlete then reaches as high as possible keeping the feet flat on the floor. 5. Record the height reached to the nearest 1/2". 6. The athlete then positions feet flat. 7. The athlete then jumps, hitting the highest possible vane. No steps or shuffling the feet are allowed before the jump. 8. Record the height jumped to the nearest 1/2". 9. Then subtract the height reached from the height jumped. 10. Record the better of two trials.
Test #4 - Pro Agility Run Equipment and materials needed: Twenty or more yards of flat running surface. Portable Electronic time with built in delay. Two stop watches. If hand held stopwatches are used calculate the average time from two coaches timing the same run on the test data card.
Procedure: 1. Stretching and warming up properly is of extreme importance. 2. Start in a two point stance straddling the center line. 3. Athlete starts when he/she is ready. The timer starts automatically when the athlete leaves the beam; the two coaches start time on the athlete s first movement. 4. Always start sprinting to the right first for five yards. 5. Touch the line with the right hand then sprint back across the center line ten yards to the left line and touch it with the left hand. 6. Sprint back to the right five yards finishing through the center line. 1 5 yards Straddle Line Facing 3 5 yards Sprint 5 yards to the right and touch the line with right hand; sprint 10 yards to the left and touch the line with left hand; sprint back 5 yards to finish through the center line. The total distance run is 20 yards. 2
Test # 5 10 Yard Dash Equipment and materials needed: Portable Electronic timer. Thirty or more yards of flat running surface. Procedure: 1. Stretching and warming up properly is of extreme importance. 2. Athlete places one hand on starting line. 3. Athlete starts when he/she is ready. The timer starts automatically when the athlete s hand leaves the start switch. 4. Record the best time. Without electronic timing, the 10 yard time will not be accurate enough to record. Many schools will want to include the 40 yard dash to measure speed. Record the 10 and 40 times during the same runs.
Test # 6 Hang Clean Equipment and materials needed: A platform or rubber floor with a 30 x 36 box on it. An Olympic bar, bumper plates, and clips. Starting Position: 1. To begin, walk up to the bar resting on the floor or platform so the shins make contact with it. 2. Place the feet hip-width apart and the toes pointed strait ahead as comfortably as possible. 3. Keeping the back flat and shoulder blades pulled together, sit down until the hands grasp the bar. 4. Grasp the bar with an overhand grip slightly wider than shoulder-width with arms straight and the elbows pointed out. 5. The head is held in a comfortable position with the eyes looking forward throughout the entire lift. (Position 1) Position 1
6. Slowly extend the legs, elevating the bar to just above the knees. Keep the bar in close to the body. 7. As the bar passes the knees, extend the hips. 8. Stand erect with the shoulders, hips, and knees in alignment, with the bar held at arm's length touching the top part of the thigh. (Position 2) Procedure 1. Take a deep breath to fill the chest with air and tighten the abs. 2. Keeping the back flat, shoulder blades pulled together, and trapezius relaxed; lower the bar to the top of the knees by flexing at the hips. 3. In this position the shoulders should be in front of the bar, the back is flat, the arms are straight with the elbows pointed out, hips are flexed, and the knees are slightly bent, not locked out. This will put the athlete in the power position. (Position 3) Position 2 Position 3
4. When the bar reaches the top of the knees there should be no hesitation as to take advantage of the stretch-shortening cycle. 5. Extend immediately at the hips, knees, and ankles explosively to achieve triple extension and accelerate the bar upward. 6. As the hips begin to extend, the knees will rebend slightly forcing them under the bar. This is not a movement usually taught, it happens naturally. 7. Simultaneously extend onto the balls of the feet while shrugging the shoulders. (Position 4) 8. Keep the bar close to the body with the arms straight and elbows pointed outward. 9. Begin pulling the bar up, flexing at the elbows and keeping them high in order to keep the bar close to the body. Position 4
10. Jump the feet into a squatting stance, keeping them in a 30" x 36" box, and quickly pull yourself under the bar. 11. Flex the hips and knees to sit in a quarter squat position absorbing the weight of the bar. 12. Quickly rotate the elbows down and then up ahead of the bar catching it on the front portion of the shoulders, keeping the elbows high in front so that the bar is securely racked. (Position 5) 13. Stand erect with the feet flat on the ground and shoulders directly over the balls of the feet. (Position 6) Position 5 Position 6 Once the bar is lifted off the platform the lift begins. Each athlete is allowed one set of five repetitions. Lower the bar in a slow controlled manner between reps by keeping the elbows slightly flexed, sitting into a quarter squat position, and allowing it to land on the thighs aiding in its deceleration. Stand erect before each repetition. If the bar is dropped to the platform the lift is over. The coach will determine the number of repetitions that were successful.
Position 1 Position 2 Position 3 Position 4 Coaching Points The scooping action or rebend of the legs can be compromised by bending the arms at the elbows before the hips can be fully extended to Position 4 or by swinging the bar away from the body. Position 5 Position 6 With the younger and or less experienced athletes, have them pause at the top of the knees so as a coach, you can make sure they are in the correct position before making the explosive movement.
Additional Tests Some programs may want to include other tests even though the Vertical Jump, Pro Agility Run, 10 Yard Dash, and Hang Clean make up the NSCA Index that is used to qualify for the NSCA Championship. The additional tests are: 1. 40 Yard Dash 2. Bench Press Bench Press with 185 lbs. for reps Bench Press with 225 lbs. for reps 3. Incline Press 4. Squat 5. Broad/Long Jump
1. 40 Yard Dash Equipment and materials needed: Portable Electronic timer. Sixty or more yards of flat running surface. Procedure: 1. Stretching and warming up properly is of extreme importance. 2. Athlete places one hand on starting line. 3. Athlete starts when he/she is ready. The timer starts automatically when the athlete s hand leaves the start switch. 4. Record the best time. Record the 10 and 40 times during the same runs.
Equipment and materials needed: 2. Bench Press Flat bench and Olympic set. Procedure: 1. The bench press is performed on a flat bench with a spotter. The barbell is grasped wider than shoulder width, with a pronated, closed grip. Both feet should be flat on the floor, and the back flat on the bench. 2. With the assistance of the spotter, the bar is un-racked and brought over the lifter s shoulders. The bar is then lowered to the chest. The athlete should not bounce, or drop the weight. 3. Keeping the feet on the floor and the back flat on the bench, the athlete pushes the bar back up, and slightly toward the head. When the arms are fully extended, the bar should be above the shoulders. Some schools choose a fixed poundage of 185 lbs. or 225 lbs. for repetitions.
Equipment and materials needed: 3. Incline Press 45 degree bench and Olympic set. Procedure: 1. The incline press is performed in a supine position on an incline bench. The athlete grasps the barbell with a slightly wider than shoulder width grip. 2. To begin the exercise, the weight is un-racked and set above the shoulders. 3. While maintaining the normal curves of the back, the athlete lowers the weight to their chest. The athlete should avoid bouncing the weight off their chest, instead push the weight strait back up using the chest muscles. The prime mover for this exercise is the pectoralis major. 4. The spotter should be positioned behind the lifter, where they can assist in racking and un-racking the weight, along with spotting the exercise for missed repetitions.
4. Neutral Squat To develop the quadriceps, thigh adductors, gluteus maximus, and hamstrings. When done correctly, full squats strengthen the muscles, ligaments, and tendons surrounding the knee. The core muscles are developed to a large degree by keeping the torso erect. The squat is the best exercise to develop lean body mass.
1. Approach, Back-Out, and Set-Up: A. Bar should be placed across the center of the shoulders. B. Make sure the entire body is under the bar. C. Both feet must be under the bar and parallel. D. Prior to lifting the bar out of the racks, inhale expanding the lungs and hold until you have set up. E. Stand erect with the chest filled with air. F. Take one or two steps backward to set up. Common mistakes: 1) Not placing the body in center of the bar 2) Not placing the entire body under the bar 3) Not filling the body with air and holding 4) Taking more than two steps to set up. 2. Gripping the Bar (Hand Placement): Based on the Size or Height of the Athlete A. All athletes should use a pronated grip and grip the bar tightly. B. A closer grip helps bunch the muscles in the back C. Taller athletes grip will vary from medium to wide D. Shorter athletes grip will vary from close to medium Common mistakes: 1) Athletes gripping the plates and not the bar 2) Athletes taking their hands off the bar during the ascending phase 3) Athletes not gripping the bar with a firm grip
3. Bar Placement: No Significant Difference in Muscle Development Between High-Bar and Low-Bar Squatting: A. High Bar Squat- The bar sits on top of the trapezius muscle near the base of the neck. Increases force at the knees. B. Low Bar Squat- The bar sits 1 to 2 inches below the deltoids. Increases force at the hips. Common mistakes: 1) High-Bar: Leaning forward or rounding the back 2) Low-Bar: Bar rolling down 4. Head and Eye Position: A. Head and eyes should be focused straight ahead. This is a natural position; keeping the cervical spine in line with the body helps maintain body weight distribution throughout the squat. Balance is one of the key elements of squatting. When the neck is placed in an improper or unnatural position, the back is rounded, placing unwanted stress or strain on the neck. Common mistakes: 1) Titling the head forward (looking down), the weight can shift to the balls of the feet, placing excess stress on the body and causing the athlete to round his/her back. 2) Tilting the head backward (looking upward), can cause the weight to shift to the heel of the foot, which can cause an improper curvature of the spine and place unwanted stress on the neck and back.
5. Breathing: Inhale Deeply to Maintain Intra-thoracic Pressure and Prevent Bending Forward, Arching the Back, and Passing Out A. Helps maintain tightness throughout the squat B. Inhale and hold prior to descending in the squat C. Exhale once you are near or at the top of the squat D. Inhale and exhale at the top of the squat between repetitions Common mistakes: 1) Holding your breath during repetitions 2) Exhaling at the bottom of the squat 6. Torso-Trunk: A. Stabilize your torso-trunk by isometrically contracting the abdominals and back. B. The torso-trunk should be held between 35 and 45 degree angles. Common mistakes: 1) Less than 35 degrees, you are too straight upward 2) More than 45 degrees, you are too far forward C. The torso should be kept flat and straight (the axis of flexion runs through the hip thigh joint.) Common mistakes: 1) Allowing the torso-trunk to lean forward too much 2) Keeping the torso-trunk too upright 3) Not squatting with a rigid torso.
7. Descending: A. Push hips back B. Simultaneously flex at the knee and push the hips back and down. C. Maintain torso position. D. Distribute body weight from balls of the feet to the heels E. Maintain a slow and controlled manner during descent, not letting the knees extend past the balls of the feet. F. Keep the shins as vertical as possible. G. At the bottom, do not bounce, jerk, or stop the squat Common mistakes: 1) Going straight down in the squats. 2) Allowing the knees to go past the balls of the feet. 3) Shins not vertical 4) Dropping down too quickly into the squat Note: To obtain optimal results in core flexibility, muscular development, and strength of the lower body, observe the following: When performing the back squat, the proper depth has been achieved when the mid-thigh is parallel to the floor, while still maintaining the proper back squat form. Squatting to additional depth while still maintaining the proper back squat form will result in greater core flexibility, muscular development, and strength of the lower body than the mid-thigh position.
8. Ascending: A. Drive the feet through the floor B. Simultaneously raise the hips and shoulders C. Push your shoulders slightly back into the bar so that your chest remains facing outward D. Rotate the hips under the bar E. Maintain proper head and eye position F. Stand erect and tall, back into the starting position. Common mistakes: 1) Attempting to bounce out of the bottom of the squat 2) Allowing the hips to raise too quickly out of the bottom of the squat 3) Allowing the weight to shift to the toes 9. Foot Position: A. Narrow stance works the quadriceps, some gluteus B. Medium Stance works the quadriceps, some adductor work C. Wide Stance works the adductor, gluteus, and outer quadriceps D. Keep heels on the floor E. Toes should be pointed out slightly from neutral to 30 degrees. F. The angle of the foot position makes no difference as long as you are comfortable with the stance. Common mistakes: 1) Not finding what stance works for you 2) Turning or pointing the toes inward.
10. Abdominals: A. Strong abdominal muscles help maintain torso stability and intra-thoracic pressure throughout the squat B. The obliques are an important muscle group when performing the squat as they help to maintain torso stability. Common Mistakes: 1. Not including abdominal work as part of the regular strength training routine 2. Working only one section of the abdominal area (either upper or lower, or just the obliques) 3. Not using a variety of abdominal/oblique exercises 4. Too much hip flexion during abdominal exercises
Summary: Without question, the squat is the single most effective leg exercise. This strength training exercise involves a large part of the muscular system. As strength coaches, we must remember that athletes squats will vary based on differences in their body types, length of the legs, and flexibility of the ankles. Technique will vary based on differences in foot stance widths, the use of heel pieces, and the positioning of the bar high or low on the back. To utilize higher weight or to help an athlete achieve proper depth in the squat, lower the bar and widen the stance. Coach and teach your athletes to stabilize their torso by isometrically contracting the abdominals and back. Never flex the spine during a squat. Overall, the key to performing the squat is to do it correctly and carefully. Never let the weight control you. You control the weight. Squats are not bad for your knees. The fact is that if you have healthy knees, they are quite capable of handling even the heaviest weight that your body can tolerate.
5. Broad Jump or Long Jump Equipment and materials needed: Non slip surface, good shoes and a tape measure. Procedure: 1. Stand with both feet on the starting line. 2. Bend the knees and jump forward landing on both feet. 3. Record the distance to the nearest half inch from the starting line to the back of the heel that is closest to the starting line.