PAL30/40 Fitness Tests

PART A

1. Running Clock Drill (HIIT)

2. Beep Test (Endurance)

3. 3 km Run (Endurance)

4. Sit and Reach (Flexibility)

5. Vertical Jump (Explosive Power)

Standing Reach _______________

6. T-Test (Agility)

7. 5-Minute Skip (Muscular Endurance/Power)

8. One-Minute Max Calorie Burn (Power/Endurance) AirDyne Pro Bike

9. Pull-ups (Muscular Endurance)

Band Colour __________________

10. 500-Metre Row (Power/Endurance) Concept 2 Rower

11. Bench Repetition (Muscular Endurance)

NFL Combine Record

http://blogs.nfl.com/2011/02/27/paea-shatters-combine-bench-press-mark/

PART B

The Quadrathlon

The Quadrathlon was devised in 1982 to test for explosive power improvement of the Great Britain National (Olympic) Throws Squad (Javelin, Shot-Put, Discus, Hammer throwers) for track and field. The Quadrathlon is used by High School, College, University, NCAA, and Olympic level athletes. It is also used as a means for talent identification. The Quadrathlon is an excellent way to test an athlete's fitness, progress, and motivation especially during the off-season.

The Quadrathlon comprises of 4 events:

• Standing Long Jump (SLJ)

• 3 X Hop

• 30 m Sprint

• Overhead Medicine Ball Throw (OH)

We will complete 4 Quadrathlons throughout the course to measure student improvement in explosive power (each of the four Quadrathlon events are part of our regular fitness testing schedule). Please see the Quadrathlon attachments and scoring table below.