Pro Agility Test
The pro agility test for
time measures acceleration, deceleration and change of direction,
agility in short. This is a more advanced version of the shuttle run
used in the President’s Challenge. It is best if you have someone
to time you. The pro agility test, also known as the 20 yard (18.3 m)
shuttle run is performed on a football or any marked field. You can
also use cones placed 5 yards apart as shown below.
To perform the test you straddle the
line of the middle cone and on the command “go” you sprint five
yards to the cone to your right, change direction sprint ten yards to
the far cone, change direction again and sprint five yards to the
middle cone. The clock starts on the command “go” and stops when
you reach the middle cone at the end. Record your time and compare it
to the table below to see how you rank against different college
athletes.
Pro Agility
Test Ranking
(gauge)
|
Time in seconds
|
|
Percentile
|
Women’s volleyball
|
Woman’s basketball
|
Women’s softball
|
Men’s basketball
|
Men’s baseball
|
Men’s football
|
|
90
|
4.75
|
4.65
|
4.88
|
4.22
|
4.25
|
4.21
|
|
80
|
4.84
|
4.82
|
4.96
|
4.29
|
4.36
|
4.31
|
|
70
|
4.91
|
4.86
|
5.03
|
4.35
|
4.41
|
4.38
|
|
60
|
4.98
|
4.94
|
5.10
|
4.39
|
4.46
|
4.44
|
|
50
|
5.01
|
5.06
|
5.17
|
4.41
|
4.50
|
4.52
|
|
40
|
5.08
|
5.10
|
5.24
|
4.44
|
4.55
|
4.59
|
|
30
|
5.17
|
5.14
|
5.33
|
4.48
|
4.61
|
4.66
|
|
20
|
5.23
|
5.23
|
5.40
|
4.51
|
4.69
|
4.76
|
|
10
|
5.32
|
5.36
|
5.55
|
4.61
|
4.76
|
4.89
|
1.5 Mile (2.41 km) Run
The 1.5 mile (2.41 km) run
for time to measure aerobic fitness. Use a running track or flat
course with a measured distance of 1.5 miles. After a warm up, set
your watch and run the distance as fast as you can. Record your time
and compare it to the table below to see how you rank for your age
and gender.
1.5 Mile Run Gauge
|
Percentile
|
Age in years
|
|
Men
|
20-29
|
30-39
|
40-49
|
50-59
|
60+
|
|
90
|
9:09
|
9:30
|
10:16
|
11:18
|
12:20
|
|
80
|
10:16
|
10:47
|
11:44
|
12:51
|
13:53
|
|
70
|
10:47
|
11:34
|
12:34
|
13:45
|
14:53
|
|
60
|
11:41
|
12:20
|
13:14
|
14:24
|
15:29
|
|
50
|
12:18
|
12:51
|
13:53
|
14:55
|
16:07
|
|
40
|
12:51
|
13:36
|
14:29
|
15:26
|
16:43
|
|
30
|
13:22
|
14:08
|
14:56
|
15:57
|
17:14
|
|
20
|
14:13
|
14:52
|
15:41
|
16:43
|
18:00
|
|
10
|
15:10
|
15:52
|
16:28
|
17:29
|
19:15
|
|
Women
|
20-29
|
30-39
|
40-49
|
50-59
|
60+
|
|
90
|
11:43
|
12:51
|
13:22
|
14:55
|
14:55
|
|
80
|
12:51
|
13:43
|
14:31
|
15:57
|
16:20
|
|
70
|
13:53
|
14:24
|
15:16
|
16:27
|
16:58
|
|
60
|
14:24
|
15:08
|
15:57
|
16:58
|
17:46
|
|
50
|
14:55
|
15:26
|
16:27
|
17:24
|
18:16
|
|
40
|
15:26
|
15:57
|
16:58
|
17:55
|
18:44
|
|
30
|
15:57
|
16:35
|
17:24
|
18:23
|
18:59
|
|
20
|
16:33
|
17:14
|
18:00
|
18:49
|
19:21
|
|
10
|
17:21
|
18:00
|
18:31
|
19:30
|
20:04
|
TRX Burpee + Atomic Push-up Test
Here is the
FUN one! The TRX Burpee +Atomic Push-up Challenge will test your work
capacity on the TRX Suspension Trainer. It uses two exercises you
have seen before if you have been a TRX user and member of our
community. If you are new to TRX training you will want to practice
the moves before testing yourself. This is proving to be a great way
to train and test your progress at the same time.
Here is how this part of the test
works.
Set yourself up to do a suspended
burpee by placing one foot into both foot cradles, as you would for
a suspended lunge and keep that foot suspended.
Start from a standing position and
do one suspended burpee, rest 10 seconds standing
Do two suspended burpees, rest 10
seconds standing
Do three suspended burpees, rest
10 seconds standing
Do four suspended burpees….
Get the idea? Continue adding one rep
to each successive set. Complete as many progressions as you can with
the 10 second rest. The last set you successfully complete, with good
form and no resting, is your score. For example, if you can perform 8
suspended burpees with your left leg suspended but fail before
completing the next set to nine – your score is 8, for the right
leg. Once you have finished with one leg, rest two (2) minutes and
then perform the same thing with the other leg suspended. The leg
that is not suspended is the leg you are scoring.
Once you finish both legs, rest two (2)
minutes and then perform the same test using the atomic push-up!
Set yourself up to do atomic
push-ups by placing both feet in the foot cradles, toes down.
Do one atomic push-up, rest 10
seconds on your hands and knees
Do two atomic push-ups, rest 10
seconds on your hands and knees…
And so on until you cannot
complete the next progression in the sequence
You score for the atomic push-ups is
the last successful set you are able to perform.
When you are done your score sheet will
look something like this;
|
Suspended burpees
|
|
|
Right leg (left leg suspended)
|
Left leg (right leg suspended)
|
Atomic push-ups
|
|
<Your score here>
|
<Your score here>
|
<Your score here>
|
Testing Protocol
This is a new testing protocol and we
are going to use the Fitness Anywhere Community to establish some
baselines and norms.
Rules to follow;
Perform the pro agility test first
then rest 10 to 15 minutes and perform the 1.5 mile run.
Perform the TRX burpees + Atomic
push-up challenge after you have completely recovered from the run,
but no more than 3 hours later.
For the suspended burpees to count
you drop down and perform a push-up on the ground then get up on one
leg, hop up, extend and reach overhead with both arms.
The atomic push-ups requires you
to start in a good suspended plank position on hands, lower your
chest to at least two inches from the ground and return to a full
push up. Placing a sponge on the ground under your chest is a good
way to ensure full range. The crunch component requires bringing
your knees as close to your chest as you can and lifting your hips 6
six to 8 inches up.
Post Your Results!