4.1 Test In

Foot Speed Test

Lateral Line Hops- # Jumps in 1 Minute

 Tips: Keep your feet together and make sure you actually leave the ground between hops. It can get pretty exhausting around 30 seconds in.

 Ladder High Knees- Time to Complete (Down and Back)

 Tips: Remember that both feet need to touch in each box. Thrust your knees upward and use your arms to stabilize your movements by swinging them in combination with your leg movements.

 Lateral Ladder- Time to Complete (Down and Back)

 Tips: This is the standard for the measurement of raw speed. Drive your legs hard in the initial burst of speed to build early momentum. Make sure not to decelerate until after you have cross the line.

  40 Yard Sprint- Time to Complete

 Tips: Remember that both feet need to touch in each box. Thrust your knees upward and use your arms to stabilize your movements by swinging them in combination with your leg movements.

 Figure 8’s- Time to Complete 5

 Tips: Returning to your original starting position= 1. Lateral speed, coordination, and change of direction all contribute to how quickly you can complete this. Only 2 cones are needed. We recommend 2 strides (about 5-7 feet) between cones.

 Ladder “Icky Shuffle”- Time to Complete (Down and Back)

 Tips: Remember to pop your foot up that remains in the center. Make sure to practice this at slow speeds a couple of times before you test on it. Try not to overthink the movement needed to complete this. The more you practice this the better you will be in the future.

 Front Toe Taps- Number Completed in 1 Minute

 Tips: Your feet should touch the ball, cone, or object in order for it to count as one. This movement is easy to “cheat” if you don’t complete it fully, so make sure you complete the motion to count your completed reps.

 And that’s it! These movements may feel foreign now, but you’ll get plenty of opportunity to practice them in the coming weeks.

Fill out your test results so we can compare against them later.

Module IV Test In

Total:

By | 2017-04-21T21:25:50+00:00 March 11th, 2017|Module 4|