Three Good Tests
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4 Jump Test While vertical testing is great, it only shows you 1 rep power. What’s great about the 4 Jump Test is that it shows you if your athlete is elastic and can maintain power. MMA demands an athlete be able to explode and maintain. A 40-inch vertical is great, but let’s see that athlete jump 4 times in a row and see the average. If his first jump is 40 and his last jump is 30, that’s not a great translation. I’m looking for my guys to be at 85% or higher of 1 rep max.
4 Jump Long Jump This is another good test for lower body power and elasticity. It’s also fun to do in team settings, as you can mark the floor with tape or marker.
20 Yard Shuttle Test Here’s a new one I just came up with that I’ve been playing around with. The athlete runs 20 yards and back 6x (120 yards total) all out. Time is clocked. He gets 20 seconds rest then goes again. We add 3 seconds to his first time, (if he gets 20, then 20 + 3 = 23) to give him his number to beat. Every run thereafter must be under that mark, maintaining 20 seconds of rest. When athletes get over said number, test is over. It’s a great way to test anaerobic capacity while conditioning at the same time. TAGS: |
