FITNESS
Beep Test
You have to run 20 metres across 2 lines, One at the start and one at the end. You have to get to the line at the end by the end of the beep or you fail. The beeps at the end a slow but keeps increasing level. Everytime you get to the end faster than the beep , you go up a level. You want to get as high as you can. The average for a kid is 6-8. I got 6 on my run of the beep test
Speed: how fast you can fast you can run.
Box Jump Exercise for running faster
Enables leg and core muscles to "turn on"
faster during a run.
To Do: Face a sturdy knee-high box, an
aerobic step, or a weight bench. With feet slightly apart, jump onto the box,
taking care to land as softly as you can. Step back down. Do three sets of eight
reps.
This is essitianl for sprinting and/or long distance.
Flexiblity: how far you can reach and twist your body.
Swimming,dancing. Both these sports need you to move your body.
Local Musclar Enduracne: to keep doing a tireing exersise and resist it.
Good for weight lifting and ballet since you need to hold objects.
Agility:how nimble you are
Forward/Backward Z Drill
Place eight cones on the court as shown, two metres apart. Start at the first
cone, sprint forward to the second cone, get around the second cone and sprint
backwards to third cone, continuing the pattern until you reach the last cone.
Slow jog to start and repeat. Ensure you start at both ends. Rest 1-2 minutes
between sets
.
This would be good for dogeball and all of those skill games. you need to dodge the ball to not get hit.
Muscular strength: how powerful your arms,
This would be good for cricket, because you need to throw the ball over a long distance or you need to hit the ball as hard as can.
Muscular power: How strong your body is.
This would be good for basketball, because you need to jump to shoot or dunk the ball. This is why most basketball players are tall because the can jump higher and can reach further.
50m sprint: the norm for boys is 8.40 - 7.86
Illinois agility run: the norm for boys is 17.6
Sit ups: the norm for boys is 48 – 30
Sit and reach:the norm for boys is 24 – 28
Grip strength: the norm for boys is 48.5–53
Veritical Jump:the norm for boys is 40–49
Basketball throw: the norm for boys is 4.9 – 4.0
Standing long jump: the norm for boys is 169.0 – 177.5
Beep Test:the norm for boys is 7.2 – 5.9