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iii. Flexibility:
1. Sit-and-Reach test
a. Tape measure to the floor
b. Non-ballistic exercise
c. Sit shoeless
d. Slowly reach forward with both hands
e. Score less than 15 inches indicates that the athlete could not reach the
bottom of the feet.
f. Best of 3 trials, nearest 0.25 inches
g. NORMS:
i. 90% RANK: MEN 20-29 years old 22 inches
ii. 90% RANK: WOMEN 20-29 years old 24 inches
2. Overhead Squat
a. Wooden dowel overhead
b. Grip should be 2x the shoulder width apart
c. Lowering continues until the crease of the hips is below the top of the
knee should be able to hold this position
d. Minimum 5 repetitions
e. Pass/Fail scoring
b. Balance & Stability Tests
i. Balance Error Scoring System (BESS)
1. 6 positions
2. Stances held for 20 seconds with eyes closed for each condition and hands on
hips.
3. Errors include:
a. Opening eyes
b. Lifting hands from hips
c. Touchdown of non-stance foot
d. Step, hop or other movement of the stance foot or feet
e. Lifting forefoot or heel
f. Moving hip into more than 30 degrees of hip flexion or abduction
g. Remaining out of position for more than 5 seconds
WOMEN MEN
30-39 65-69 30-39 65-69
11.4 19.9 11.5 20
f. Speed-
i. Straight-Line Sprint Tests: 40-yard sprint, 10 m, 20 m, 40 m) with at least 20 yards after
the finishing line.
1. Allow at least 2 practice runs at submax speed.
2. Start in 3 point or 4 point stance
3. Best split time of 2 trials nearest 0.1 second.
4. Allow at least 2 minutes of active recovery or rest between trials.
g. Local muscular endurance tests
i. Partial curl-up test
1. Measures muscular endurance, metronome at: 20 per minute
2. Favored over sit up test because it eliminates hip flexor
3. Arms touching the 4 inch long piece of masking tape perpendicular to fingers
4. Place a second tape of appropriate distance (4.7 inches for < 45 and 3.1 for 45
inches for those 45 or older)
5. Max of 75 reps
20-29 50-59
Male 75 74
Female 70 48
ii. Push-up
1. ACSM standards
2. Men:
a. Hands shoulder width apart
b. Elbow and Body straight
3. Women:
a. Knees flexed
b. Same other rules
c. Upper arms are parallel
4. AMRAPs within 2 minute period for army
20-29 50-59
Male 36 30
Female 21 21
ARMY
27-31 52-56
Male 77 56
Female 50 31
Athletic Profiles
Football
High-school 14-15 yrs
o 1RM Bench Press: 210
o 1RM Squat: 344
o 1RM Power clean: 195
High-school 16-18 yrs
o 1RM Bench press: 250
o 1RM Squat: 425
o 1RM Power clean: 235
NCAA Div II
o 1RM Bench press: 325
o 1RM Squat: 425
NCAA Div I:
o 1RM Bench press: 345
o 1RM Squat: 455
o 1RM Power clean: 280
o Pro-agility: 4.21s
Rugby
< 18 league
o 1RM Bench press: 228
o 1RM squat: 295
o 1RM Bench Pull: 200.8
o Sprints:
10m: 1.8s
20m: 3.1s
State
o 1RM Bench Press: 259
o 1RM Squat: 329
o Vertical jump: 14.7 24.7 in
Forwards Backs Men
o Sprints:
10m: 2.1s
20m: 3.4s
30m: 5.8s
National
o 1RM Bench Press: 315-332 lb
o 1RM Squat: 385 lb
o YoYo: 1656 m
Baseball
NCAA Div I Males
o 1RM Bench Press: 260
o 1RM Squat: 324
o 1RM Power clean: 239
o Pro-agility: 4.25s
o Sprints10 yard: 1.52s-1.59s
Basketball
o College Female
1RM Bench press: 119
1RM Squat: 160
1RM Power clean: 124
505 agility test: 2.7s
Pro-agility (NCAA I): 4.7s
NCAA Div I Male
o 1RM Bench press: 250
o 1RM Squat: 305
o 1RM Power clean: 235
o Pro-agility: 4.22s
<17 Elite basketball men
o YoYo: 1412 m
Swimming
College Female
o 1RM Bench press: 109
o 1RM Squat: 135
Softball
Female College
o 1RM Bench press: 108
o 1RM Squat: 170
o 1RM Power clean: 115
o 505 agility test: 2.7s
o Pro-agility: 4.9s
Lacrosse
NCAA Div III women
o 1RM Bench press: 96
o 1RM squat: 158
o Vertical jump: 15.8
o Pro-agility: 4.9
o T-test: 10.5s
o Sprints:
20m: 3.4s
40m: 6.0s
Volleyball
Female college
o 1RM Bench press: 108 lb
o 1RM Squat: 171 lb
o Vertical jump: 21 inches
o 300 yard shuttle: 67 s
o T-test: 10.7s
o Pro-agility: 4.8s
High School
o Vertical jump: 19 inches
o 300-yard shuttle: 68 s
o Sprint: 10m: 1.8s
Soccer
National men
o 1RM Bench press 182 lb
o 1RM Squat: 378 lb
o Vertical jump: 17.8 in
o Static jump: 17.4 in
o 300 yard shuttle: 56.7s
o YoYo: 2260m
o Pro-agility: 4.80s
o Sprints:
10m: 1.8s
20m: 3s
o National women
Vertical jump: 16.1
YoYo: 1224 m
College Pro-agility: 4.9s
College 20m: 3.4s
College 40m: 6.0s
Ice Hockey
National women
o 1RM Bench press: 144
o Vertical jump: 20
o Broad jump: 85
National men
o Vertical jump: 24
o Broad jump: 100
Handball
o National women
1RM bench press: 113
Vertical jump: 15
National men
o 1RM bench press: 235
o Vertical jump: 19
Sailing
National men
o 1RM bench press: 310
o 1RM bench pull: 265