Hello Fast Tracker’s! Before I start todays blog, I’m thrilled to announce that the 2011 Fast Track Retreat will be in my own hometown, Hermosa Beach, Ca! If you are interested, please save the date: July 7th – 9th. This occasion is for Gold members only and you can discover much more about past retreats right here. All of the particulars for Fast Track Retreat 2011 – Hermosa Beach are coming soon.
Ok now back to it people, WhooooHoooo, it is workout Wednesday!
Today I’m gonna place you and Amy to the Test! These include two truly enjoyable tests for the upper and lower body agility and control. They are easy to set up and it is enjoyable to see your improvements over time.
I amazed Amy with this 1! I did not 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 using the challenge! We had been giggling going home about how fun and challenging these tests had been. I honestly believe it’s been five or so years since I’ve carried out these and now we are both thrilled to see how we improve ever 4-8 weeks.
The detailed directions are beneath, you can use tape or chalk! Have fun and let me know your outcomes.
The Davies Test
The Davies Test offers a great indication of upper body agility and stamina. WHAT YOU Need: You will Require ROUGHLY 10 Ft OF Floor Area, TAPE MEASURE, ATHLETIC TAPE, TIMER Along with a Partner TO Keep TIME AND Count YOUR REPETITIONS.
Step 1: Put two pieces of tape on the ground 36 inches apart. Step 2: Get into push-up posture with 1 hand on each piece of tape. Step 3: Throughout the assessment, you’ll quickly move your right hand to touch the left hand, doing 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 how many lines touched by each your right and left hands(repetitions). Step 6: Repeat the assessment 3 times. Report YOUR Results: TRIAL # TIME # OF REPETITIONS Trial 1 15 seconds Trial 2 15 seconds Trial 3 15 seconds
The Shark Skill test
Step 1: Make a 9 square grid equal distance apart, (12″ x 12″ boxes are the standard, but I choose 15″ boxes). Step 2: Stand in the middle of the grid, on one leg, with your hands onto your hips. Step 3: You will carry out the assessment by hopping into each box in a designated pattern, always returning towards the middle box. Be consistent with the patterns. Step 4: Execute 1 practice run thru the boxes with each foot (practicing with the pattern you want to try with). Step 5: Perform the test two times with each foot; asking your companion to time you on how long it takes to finish the pattern (your companion should stop the time when you land in the center square in the end of the desired pattern)**. Step 6: Report the times. ** Request your partner to report your faults so you can alter time for mistakes .ten 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 middle square
Allow me understand how you do in the Comments area below! And if you like this video, please click the “Like” button . Thank you and see you on Friday!
Kim
[youtube:7CDzY3f9LGA?fs=1;[link:The Davies Test, Video Explanation with Kim, Biggest Loser];http://www.youtube.com/watch?v=7CDzY3f9LGA?fs=1&feature=related]
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