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2000 Senior National and World Junior Tryouts 2000 CODP Junior Olympic Team Members February and March CODP Report < |
Metals TestingTest 1: 3000 Meter RunThe 3000m run, or 7 ½ times around a standard running track, is a favorite test among many National Ski Teams. This test can be done n a group start, and should always be done on a 400m oval running track. Times are recorded in minutes and seconds. Test 2: SprintThis test measures explosive leg power. The test administrator should measure off (with a tape measure) 40 yards on the straight section of a regulation track. Athletes start at a standstill, either standing or in a 4-point track stance. The foot of another athlete should be used as a starting block. Athletes should run a 100% effort through the finish line. Each athlete should get three trials and the best time should be recorded. Test 3: Vertical LeapTo perform the vertical leap test, a measuring tape or similar device must be attached to a wall. The athlete must first reach as high up the wall as possible to record a reach value. After the reach value has been recorded, the athlete (standing with both feet on the ground) jumps and reaches as high as possible up the wall to determine the jump value. The reach value is then subtracted from the jump value to determine the vertical leap. All values should be recorded in centimeters. The athletes should have three trials, with the best score being recorded. Test 4: Box JumpThis test is performed with a box of 40 cm. in height and 51 cm in width. The athlete jumps from the top of the box, to one side (touching the ground with both feet), and then back to the top of the box. This movement is repeated side-to-side for 90 seconds. The number of times the athlete hits the top of the box in ninety seconds is recorded as the result. Test 5: DipsPerformed on a dip bar, the athlete must complete as many dips as possible in one minute without stopping or touching the ground. The elbows must go from straight arms to a ninety-degree bend for a dip to be counted as complete. The number of dips completed in that minute is recorded as "Dip (1)". After the completion of the minute, the athlete takes a full one-minute recovery break. After one minute of recovery, the athlete repeats the dip exercise for one additional minute. The number of dips done in the second minute is recorded as "Dip (2)". Test 6: Pull-UpsThe same procedure as is used for dips is used to test pull-ups. The arms must be straightened at the bottom of each repetition and the chin must clear the bar at the top for the pull up to be counted. Test 7: Sit-UpsThe same procedure used for dips and pull-ups should be used for sit-ups. The athlete's elbows should touch the knees (bent) at the top of the cycle and the floor at the bottom. A partner should be used to hold the athlete's feet stationary to the floor.Test 8: Push-UpsThe same procedure used for dips, pull-ups and sit-ups should be used for push-ups. The athlete should go from a straight arm to a ninety-degree bend on each cycle. |