Hi Fast Tracker’s!

Before I start todays blog, I’m excited to announce that the 2011 Fast Track Retreat will be in my own hometown, Hermosa Beach, CA! If you’re interested, please save the date: July 7th – 9th. This event is for Gold members only and you can learn more about past retreats here. All the details for Fast Track Retreat 2011 – Hermosa Beach are coming soon…

Ok now back to it folks, WhooooHoooo, it’s workout Wednesday!

Today I’m going to put you and Amy to the TEST! These are two really fun tests for your upper and lower body agility and control. They are easy to set up and it’s fun to see your improvements over time.

I surprised Amy with this one! I didn’t want her to practice so I didn’t tell her what we were doing until we got to the basketball courts. But, she got me back with the challenge!  We were giggling all the way home about how fun and challenging these test were. I honestly think it’s been 5 or so years since I’ve done these and now we are both fired up to see how we improve ever 4-8 weeks.

The detailed directions are below, you can use tape or chalk! Have fun and let me know your results.

The Davies Test

The Davies Test provides a great indication of upper body agility and stamina.

WHAT YOU NEED: YOU WILL NEED ROUGHLY 10 FEET OF FLOOR SPACE, TAPE MEASURE, ATHLETIC TAPE, TIMER AND A PARTNER TO KEEP TIME AND COUNT YOUR REPETITIONS.

Step 1: Place 2 pieces of tape on the floor 36 inches apart.

Step 2: Get into push-up position with one hand on each piece of tape.

Step 3: During the assessment, you will quickly move your right hand to touch the left hand, performing alternating touches for 15 seconds.

Step 4: Ask your partner to set their timer for 15 seconds and count your repetitions.

Step 5: Begin the assessment and count/record the number of lines touched by both your right and left hands(repetitions).

Step 6: Repeat the assessment 3 times.

RECORD YOUR RESULTS:

TRIAL # TIME # OF REPETITIONS

Trial 1                          15 seconds

Trial 2                          15 seconds

Trial 3                          15 seconds

The Shark Skill test

Step 1: Create a 9 square grid equal distance apart, (12″ x 12″ boxes are the standard, but I prefer 15” boxes).

Step 2: Stand in the center of the grid, on one leg, with your hands on your hips.

Step 3:  You will perform the assessment by hopping into each box in a designated pattern, always returning to the center box.  Be consistent with the patterns.

Step 4: Perform 1 practice run through the boxes with each foot (practicing with the pattern you desire to test with).

Step 5:  Perform the test 2 times with each foot; asking your partner to time you on how long it takes to complete the pattern (your partner should stop the time when you land in the center square at the end of the
desired pattern)**.

Step 6: Record the times.

** Ask your partner to record your faults so you can adjust time for mistakes

.10 is added to your time if:

1.     Non-hopping leg touches the ground

2.     Hands come off hips

3.     Foot goes into wrong square

4.     Foot does not return to center square

Let me know how you do in the Comments section below! And if you like this video, please click the “Like” button . Thank you and see you on Friday!

Kim