2. Triple Jump: POWER

• Lay out measuring tape player does 3 continuous two-footed jumps for distance (no pause between jumps).
• Measure total distance of 3 jumps to the heel (hind most part).
• Record the best of two attempts.

3. 3RM* Bench Press with free weights: STRENGTH

• (*Maximum weight the player is able to lift 3 times*).
• Bench press protocol is feet on ground, hands shoulder width apart, bar is lowered from position above base of neck to chest (approx. 2 cms above nipple), and back to start position (elbows locked). Do not allow the bar to be bounced off chest or back to arch (hyperextend) in press ie: weight should be controlled throughout.
• Allow for warmup ie: general total body (jog or cycle for 3-5 mins).
• Allow specific bench warmup ie: 10-15 reps at light load (50-60% 1RM); 5-8 reps at medium load (70-80% 1RM).
• Let them try for their 3RM (if less than 3RM allow 3 min rest and reduce load by 5 kg; if greater than 3RM allow 3 minute rest and increase load by 5 kg until 3RM is achieved).
• Record maximum 3RM.

4. 20m Shuttle (Beep) Test: AEROBIC POWER

• Player runs between cones 20 m apart for 1 minute at constant pace (measure 20 m).
• At the end of 1 minute, pace increases until player is unable to compete 20 m within the beeps/whistle (allow 2 failures).
• Record the stage and last complete shuttle level the player was able to do ie: 11.5 stages.
• (11 complete stages and 5 complete shuttles).
• At least one foot must cross the line (ie: push turn).

Name: __________________________________________

Height: _________________

Weight: _________________

Position: ________________

Date of Test	35 m Sprint	Triple Jump	Bench Press	Beep Test (20 shuttle)