BASKETBALL, Phase I - Pre-Testing, By: Tony Reynolds, MS, CSCS, YCS II

Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.

Sport enhancing programs must be designed to improve athleticism, not aesthetic prowess.  Programs must be developed and implemented that target key factors of the specific sport and individual weakness. 

Initial measurements must be taken to appropriate target intensities and to use as markers for progress.  Testing must me comprehensive and it must be reliable.  If the same methodology is not used for every testing phase, the data is rendered useless and there are no real grounds for comparison and deduction of progress. 

The following tests can be used in your program to develop the profiles you need for your training.

Name:

Date:

Age:

Performance Measurements:

Long Jump:

Vertical Jump:

Standing Reach:

Approach:

Standing:

Agility

T-Test:

Mod Pro Agility:

Pro Shuffle:

Dot Drill:

Strength

Bench:

Squat:

Chin-Up:

Push-Up:

Lat Pull:

Shoulder Press:

Sit Up:

Hyper Ext:

1 Leg Squat:

Anaerobic

40 Yard Test:

Flexibility

Sit and Reach:

Performance Measurements

Long Jump

• Jump with both feet as if they were in one shoe.  Land in the same manor.

Vertical Jump

• Standing Reach-Remove your shoes and get your standing reach.  Stand beside the wall and with the side of your body touching it.  Remaining flat-footed, reach up and touch as high as you can.  Have a partner mark the tip of your middle finger and measure it to the ground.

• Vertical Jump Standing-If no vertical measuring devices are available us a wide-open wall.  Thoroughly chalk you hand the hand you used for the standing reach (dominant hand) making sure the finger tips are well coated. Jump up maximally and touch the wall. Measure from the highest point on the handprint to the floor.

• Vertical Jump Approach-If no vertical measuring devices are available us a wide-open wall. Thoroughly chalk you hand the hand as you did for the standing jump.  Using a three-step approach maximally jump and touch the wall with your hand.  Measure from the highest point on the handprint to the floor.

• Calculation-subtract the standing reach from the jump measurements.

T-Test

• Stand at cone one and sprint to cone 2. Cut and sprint to cone 3.  Turn and sprint to cone 4. Turn back and sprint to cone 2 and than 1.  Record the time from the first movement to the end of the drill.

Mod. Pro Agility

• Start at cone 1 and sprint to cone 2.  Sprint back to cone 3 and sprint back through cone 1. Record the time from the first movement to the end of the drill.

Pro. Shuffle

• Start at cone 1 and shuffle to cone 2.  Shuffle back to cone 3 and sprint back through cone 1. Record the time from the first movement to the end of the drill.

 

Dot Drills

• Complete a figure 8 by moving from cone 1-2-3-4-5-3-1. Record the time it takes to complete the repetitions.

    

40 Yard Test

• Complete ten 40 yard sprints and record the time for each sprint.  Rest 30 seconds between sprints.  Add the times and divide the total by 10 to find the average.  Divide this average by the fastest time recorded of the 10 sprints.  This should give you a percentage for anaerobic endurance.

Strength Test

Chin Ups

• 60 Sec

• Palms back, slightly wider than shoulder width

Shoulder Press

• 5-rep max

• Pronated grip

Sit-Ups

• Hands Crossed on chest

• Feet held

• 60 second time limit

Hyper Extensions

• Hands on head

• 60 second time limit

Pull Downs

• Wide grip

• 5-rep max

Push-Ups

• 60 second

·         Elbows reach less than 90 degrees

Bench

·         Find your 5 rep maximum. Multiply this by .03 to get “X”.  Multiply “X” by 4 and add it back to the weight used for the five rep max. This is your “estimated” 1 rep max.

Squat

• Use the same formula as the bench press.

1 Leg Squat

• Perform maximal reps on each side. Record both numbers

4-Way Pillar

• Record all for sides to check for bilateral discrepancies. Total them for a overall score.

 

Anthropometrical

Circumferences

• Abdomen-At the umbilicus (belly button)

• Calf-At the maximal circumference between the knee and the ankle

• Forearm-With the arms hanging, but slightly forward, at the maximal width

• Hips-At the maximal circumference of the hips of buttocks region, whichever is larger (above the gluteal fold)

• Arm-With the subjects arm to the side of the body, midway between the acromion process (bony spot on the top side of the shoulder) and olecranon processes (bony spot on the thumb side of elbow).

• Waist-At the narrowest part of the torso, (above the Umbilicus and below the xiphoid process (bottom of chest bone))

• Thigh-with the subjects legs slightly apart, at the maximal circumference of the thigh (below the gluteal fold)

7-Site Skin Fold             

• Abdominal-Vertical fold, 2 cm to the right side of the umbilicus

• Triceps-Vertical fold on the posterior (back side )midline of the upper arm, halfway between the acromion and olecranon processes, with the arm held freely to the side of the body.

• Chest-Diagonal fold one-half the distance between the anterior axillary line (arm pit) and the nipple (men) of one-third of the distance between the anterior axillary line and the nipple (women)

• Calf-Vertical fold at the maximum circumference of the calf on the midline of its medial border.

• Midaxillary-Vertical fold on the midaxillary line (midline and the side of the body) at the level of xiphoid process of the sternum.  An alternative method is a horizontal fold taken at the level of the xiphoid sternal border in the midaxillary line.

• Subscapular-Diagnonal fold (45 degree angle) 1-2 cm below the inferior (bottom) angle of the scapula.

• Suprailliac-Diagonal fold in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest (home of the beautiful love handle).

• Thigh-Vertical fold on the anterior (front) midline of the thigh, midway between the proximal border of the patella (top side of the patella) and the inguinal crease (where the skin folds when you flex your hip).

• The Formula For Males

o         Body Density

§          1.112-0.00043499*(sumskin) 0.00000055*((sumskin)*(sumskin))-0.00028826*(age)

o         Percent Body Fat

§          (457/bodydensity)-414.2

o         Lean Body Mass

§          weightlbs-(weightlbs*(percentbodyfat*0.01))

• The Formula for Females

o         Body Density

§          1.097-0.00046971*(sumskin) 0.00000056*((sumskin)*(sumskin))-0.00012828*(age)

o         Percent Body Fat

§          (457/bodydensity)-414.2

o         Lean Body Mass

§          weightlbs-(weightlbs*(percentbodyfat*0.01))

Height

• Standing with no shoes on.

Arm Span

• Finger tip to finger tip with arms fully extended to the sides.

Weight

• Taken prior to activity with no shoes and minimal clothing weight.

Flexibility

Sit and Reach

• Extend a tape measure out 3 feet and tape it securely to the floor.

• Start with heals at 15 inch mark

• Feet should be approximately 10 inchs apart

• Place your hands on top of each other so the middle finger tips line up.

• Fully exhale and slowly reach and hold, do not bounce. Have a partner mark the tips of your middle fingers.