augietrack.com!: Track Testing

30m 3pt Test

Below are a number of videos of our athletes completing a 30m test from the 3pt position. We are testing their ability to accelerate. In practice we work on acceleration patterns, do squats and cleans and continually hammer on sprint mechanics. I shot video of the kids in an attempt to give them visual feedback where they can identify for themselves and internalize errors in their sprint mechanics that they can personally work on in this next micro-cycle.

Today we also tested a 150m dash and standing long jump. I'm including a table of results so that all of my athletes can take a look at the numbers that they put up. At the end of our cycles we like to test our athletes in an effort to get a certain type of feedback. Our tests differ depending on the changing emphasis in each cycle.

During this cycle we attempted to develop speed endurance (600m run test, 150m), strength (30m 3pt, Standing Long Jump, Squat, Clean, Bench Max), power (Standing Long Jump,Squat, Clean, Bench Max), coordination/skill (Standing Triple Jump) and max speed (30m fly in test.) That seems like a lot of things to think about at first glance, but consider this. We also try to keep in mind each of the five categories of athletic development. During each phase we have one that we feel is important at the moment and focus on it while not forgetting the others involved.

Suppleness - or flexibility; is the range of moement at a joint
Strength: is the ability of a muscle to exert force against a resistance
Speed: is running at 95-100% maximum up to 60m or 6 sec (anerobic alactic).
Skill: motor skill acquisition, i.e. sprint mechanics, throwing or jumping technique.
Stamina or Endurance: is divided into anaerobic and aerobic components.

Now on to some videos!

Results

Testing 10/19/09 30m 3pt 1 2 3 150m Standing LJ 1 2 3
Paul Mallory 4.08 4.06 4.03 18.02 2.40 2.60 2.56
Sam Quaintence 4.24 4.02 18.86 2.40 2.28 2.25
Adam Sturm 4.06 3.92 3.94 18.44 2.26 2.42 2.43
Adu 4.18 4.12 4.09 18.22 2.40 2.40
Cory Sugden 4.49 4.48 4.40 20.88 2.46 2.44 2.40
Jacob Pullman 4.22 4.21 4.29 19.48 2.39 2.32 2.36
Blake Ridgeway 4.03 3.83 3.82 18.37 2.73 2.77 2.79
Zak Morris 4.11 4.03 4.04 18.16 x 2.40 2.30

Girls
Carissa 4.73 4.61 4.61 22.40 1.83 2.03 1.93
Megan 4.50 4.41 4.27 20.80 1.94 1.93 1.93
Holly 4.76 4.61 4.57 24.00 1.84 1.84 1.65
KP 4.68 4.61 4.56 23.10 1.87 2.01 1.89
Chanese 4.42 4.39 4.52 21.60 1.72 1.94 1.89
Bobbi 4.35 4.26 4.26 19.76 2.30 2.32 2.21
Sarah 4.91 4.91 4.94 22.07 1.74 1.80 1.90
Clare 4.96 4.73 4.94 21.86 2.00 2.03 2.09

Zak