ALBANY CREEK U15S SEASON 2012 FITNESS PROGRAM

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Introduction
Welcome to Albany Creek U15s, 2012 Season fitness program. I hope you find this training program very useful in assisting you in achieving your fitness levels to play rugby and fulfill your goals. Rugby is a total body activity that places great demands on speed, strength, power and agility and the style of rugby that we want to play this year require players to have good levels of all aspects of their fitness. To succeed you must work on being fast, agile, evasive and strongest as possible but also be able to contribute to the team during all game, fifty minutes of good rugby. If you fail to do so you would not be able to maintain your skills, abilities through the game, and it would affect your capability to perform as your best. Remember We will play as ONE team, Our style of game is simple, safe and enjoyable, involving everyone on the field, so everyones participation, effort and contribution is vital for our teams success. During the last three years I have been researching in what is the best fitness training program for our boys. As result of these researches, I have wrote some papers gave it to the players and follow their progress, I have also invited another coaches to be part of my trainings, and they have directed tests, session and fitness programs and the result has been very positive, satisfactory, and most importantly the boys have improved. In terms of fitness, there are different ways or methods to improve it, for example some coaches or trainers talk about specific positioning training and others about general training, and during the last two years I have been inclined to the last one. A method also used in training programs for young players at North Hemisphere. For example Ireland focus its attention in developing general motor fitness rather than specific positioning. So this year our program will be orientated to develop general motor fitness in young players rather than specific positioning, because the latter will improve as a direct result of improved motor fitness. I hope you enjoy this program and our season. Good Luck! Leonardo Mohamad U15s Albany Creek Coach

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What is fitness?
Before examining the physical fitness requirements for playing Rugby it is important to clarify the meaning of physical fitness. Physical fitness is a relative term describing the level of development of one or more of the components of fitness. It varies from sport to sport. For example, being fit for Rugby implies that the components of strength, power and speed are well developed. In contrast being fit for a marathon requires a highly developed level of aerobic fitness. Cricket, soccer, swimming requires a different level of fitness. Physical fitness for the Rugby player should be viewed in terms of General, Special and Specific Fitness. General fitness refers to the development of the key physical components of: 1. Stamina or endurance 2. Strength 3. Speed 4. Suppleness (flexibility) 5. Skill (also termed 'motor fitness') Another important general fitness component that should be considered for rugby is optimal body weight and body fat. It is very important that you look after what you eat and drink. It is a strong evidence that a high number of teenagers in Australia are overweight. All Rugby players will require a good level of all fitness components. And it needs to be recognised that there are different fitness demands on the player depending on the position in which he plays. For example the specific position 'strength' required for a prop is different to the strength required by a scrum half. But the young player does not possess the physical maturity (bone, muscle, fuel stores) nor motor fitness base to benefit from specific fitness training. With a wide base of motor fitness and some general component development the young player will bring an impressive range of fitness abilities and skill to the senior ranks. In contrast, the adult player who has neglected the development of a wide base of motor fitness during his progress through the teenage years will firstly show promise but will over the long term be disadvantaged and he will lack the foundation necessary to perform subtle skills with precision, speed and power at top level competition. Motor fitness consists of four key elements namely, locomotion, balance, manipulation and awareness skills. A brief description of these elements follows: Locomotion consists of walking, jogging, cruising, sprinting, turning at pace, sidestepping, evading, running with a forward drive, moving sideways, backwards . the list goes on. Balance consists of static and dynamic balance. During static activities this means being able to maintain balance while in different stances, while being opposed by a partner or while changing direction at pace. This is best illustrated in the ability of our top international players to change direction with precision and at pace, a key quality that distinguishes top class players from average players.

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Manipulation refers to the player's co-ordination skills. These include the cooperation of hand and foot movements at pace. These are best illustrated in the ability of a player to pick a ball while on the move and at the same time changing direction with precision and speed. Awareness refers to the player's ability to judge space and time and to put together the best possible choices to exploit these.

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Programme Explained:
This programme is designed to increase your aerobic capacity (endurance) and base strength while maintaining / developing speed and executing a rugby skill. The programme is designed for completion during the pre-season build up phase prior to the commencement of your rugby season.

Terms Explained:
The following terms and keys are used in this and other Gyms.co.nz programmes. You may wish to familiarise yourself with these terms before proceeding. Reps: Repetitions. The number of times you are to complete the described exercise within each set. Sets: Are made up of a number / group of repetitions. Intensity: How hard you are looking to push yourself during a certain exercise. Rest Between Sets: The amount of recovery time you are aiming to have between every group of exercises you complete. Rest Between Reps: The amount of recovery time you are aiming to have between each repetition. Only applicable to fitness / aerobic training.

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STRETCH AWAY FROM INJURY

Why is it important to stretch? Stretching helps reduce injury on the field and in the gym, and aids in the recovery after activity. Sprinting, changing direction and passing at an angle requires rugby players to be supple. Stretching improves suppleness, helps muscle recovery after physical activity and can also help reduce injuries. Stretching should be part of your preparation before the training and game

A warm up should be performed prior to stretching, otherwise you can do more harm than good. Think about stretching a rubber-band that has been kept in an icebox. When it is stretched cold it is more likely to snap, but if it is warmed first it is more easily stretched and wontbreak. You should never stretch cold muscles!
There are different methods of stretching. Dynamic stretching is always used before training or playing. Dynamic stretching uses movements through the full range of motion expected in the game. It may well include high stepping, or rapid jumping from a crouched position to prepare the muscles for explosive action. This type of stretching should be used after the slower more sustained active stretching in the warm-up that always includes game-type movements Stretching after training or a game helps remove some of the lactic acid in the muscles, and release some of the muscle and tendon tightness. The best type of stretches after training or after a game, or for rehabilitation following an injury, are static stretches. These are slow stretches held at maximum stretch for 2030 seconds. Static stretches can be active (muscle action is required to carry them out) or passive (there is no muscle activity involved). Active stretching is typically carried out solely by the player themselves, while passive stretching usually requires the player to be totally relaxed with someone else, such as a therapist, stretching limbs and muscles for the player. Both active and passive static stretching should be applied to warm muscles following training or playing. To improve flexibility the below exercises need to be performed at least twice a week for a significant improvement to occur. Calf stretch Hamstring stretch Quadriceps stretch Hips and quadriceps Groin stretch Gluteal stretch Back and gluteal stretch Middle back Upper back stretch Chest & shoulder Shoulder Triceps and shoulder

Adductor seated Sit upright on floor Soles of feet together & close to groin Maintain upright posture Push knees towards floor with elbows Hold for 30 seconds. Repeat 2 times.

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Ankle Circles Sit, stand or lie Lift one foot up in the air Rotate foot in clockwise direction Change direction to rotate foot anti-clockwise Complete 3 sets of 5 repetitions. Rest 30 seconds between sets. Calf 3 points Support bodyweight on hands & one foot Keep heel flat on the floor Other foot rests across ankle of stretch leg Bend knee of stretch leg toward the floor to increase stretch Hold for 30 seconds. Repeat 2 times. Calf forward lunge Split stance Both feet flat on floor & pointing straight ahead Lean forward over front leg, keep back leg straight Keep heels flat Drop back foot further back to increase stretch Hold for 30 seconds. Repeat 2 times. Glute Lying legs crossed Lie on back, knees bent Place one foot across opposite knee! Grasp shin of the support leg Pull toward chest Hold for 30 seconds. Repeat 2 times. Hamstring Lying Lie on back, bend one leg to chest Grasp calf on elevated leg with both hands Straighten leg, pull foot toward head Hold for 30 seconds. Repeat 2 times.

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Hamstring Seated Sit with one leg straight, other leg bent! Lean forward from hips Reach towards shin of straight leg Hold for 30 seconds. Repeat 2 times. Hip Flexor Kneeling Kneel in lunge position Upright posture Contract abdominals to tilt pelvis backward Contract buttocks to assist Hold for 30 seconds. Repeat 2 times. Hip Flexor Lateral Flexion Kneel in lunge position! Hand of kneeling leg stretched overhead Laterally flex toward other side Keep hips facing the forward Hold for 30 seconds. Repeat 2 times. Hip Flexor Quadriceps Kneeling Kneel in lunge position Reach behind & grasp ankle Pull ankle toward buttock Ensure torso is in an upright position Hold something for support if necessary Contract abdominals and buttocks to increase stretch Hold for 30 seconds. Repeat 2 times. Latissimus Dorsi Kneeling-Palms down Kneel on floor Hands on floor, arms stretched out in front! Palms facing down Push head & chest towards floor Sit back toward heels Hold for 30 seconds. Repeat 2 times.

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Low back Lying Lie on back One leg straight, other leg bent Roll bent leg across body, assist with opposite hand Shoulders remain flat on floor Hold for 30 seconds. Repeat 2 times. Low back Standing Stand, one hand on hip, the other overhead Reach up & across, flexing sideways from the waist Variation: Widen stance Hold for 30 seconds. Repeat 2 times. Neck Lateral flexion assisted Sit on one hand Opposite hand on head Pull head to the side, ear toward shoulder Hold for 30 seconds. Repeat 2 times. Posterior shoulder overhead Sit or stand Interlace fingers with palms facing out Lift arms overhead Push palms toward ceiling Maintain upright posture Hold for 30 seconds. Repeat 2 times. Posterior shoulder single side Stand, raise one arm to shoulder height Place arm across chest Pull elbow towards opposite shoulder Arm parallel to floor at all times Hold for 30 seconds. Repeat 2 times.

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Shoulders shrug circles Sit or stand, shrug shoulders towards ears Roll shoulders backwards & down! Roll to front, repeat several times Reverse order & repeat several times Complete 3 sets of 8 repetitions. Rest 60 seconds between sets. Quadriceps Lying Lie face down Bend one leg & grasp the ankle Pull ankle to buttock Lift knee slightly off floor Hold for 30 seconds. Repeat 2 times. Quadriceps Standing Stand, bend one leg & grasp the ankle! Pull ankle to buttock Stand tall Hold for 30 seconds. Repeat 2 times. Torso rotation Lying Lie on the floor Knees & hips bent to 90 degrees Feet shoulder width apart Roll knees from side to side Shoulders remain flat on floor Complete 3 sets of 5 repetitions. Rest 30 seconds between sets.

Torso flexion and extension Kneel with hands on floor! Tuck chin to chest & buttocks under as arch back upward Then, reverse spinal curvatures - drop abdomen toward the floor, look ahead Complete 3 sets of 5 repetitions. Rest 60 seconds between sets.! ! ">!

AEROBIC CAPACITY OR ENDURANCE

Aerobic or endurance training aims to establish an "aerobic base". Aerobic training is generally completed in the off-season or early pre-season periods to enhance the player's ability to endure or last the game.

Jogging
Jog a reasonable distance, then walk the same and do that for up to 20 minutes. For example 5 minutes walk /easy jog -10 minute steady jog - 5 minutes walk /easy jog As your aerobic capacity improves youll find you can run further and the walks will get shorter. Soon you will be able to run for 20 minutes without needing to stop at all.

Gym Training
You can incorporate a cardio circuit for the endurance component with three to five pieces of equipment. Lets say treadmill, versa-climber, rower, bike, and elliptical cross trainer. You might start with a programme of two minutes on pieces 3, 4, and 5 with a one minute recovery between each machine. Then repeat the sequence but with one minute work and one minute recovery. If you have three pieces of equipment this equals a ten minute workout therefore five pieces of equipment equates to a fifteen minute workout

Four minutes intervals

Players run for four minutes and try to achieve as great a distance as possible Repetitions: 3-5 with Recovery: 2 minutes walking and jogging Variations: Start with 3 repetitions and increase by 1 every 3 weeks Reduce recovery time but maintain the distance covered Increase the recovery time and increase distance covered

Fartlek speed intervals

Fartlek training is an excellent conditioning method when players first return from a closed-season break. It is less monotonous than continuous running. It involves running for 20 to 30 minutes at varying paces and intensities. Here are three sample sessions:

Farltek Session A Run hard for 3 minutes, jog slowly for 1 minute Repeat 6-8 times Cool down at a steady pace for 10 minutes Fartlek Session B Run hard, for 75 seconds Jog for 150 seconds Run hard for 60 seconds Jog for 120 seconds Repeat 3-4 times Cool down at a steady pace for 10 minutes Fartlek Session C Jog for 60 seconds Run hard (3/4 pace) for 90 seconds ! ""!

Jog for 45 seconds Sprint for 10 seconds Jog for 30 seconds Run backwards for 30 seconds Walk for 30 seconds Run hard for 60 seconds Repeat 3-4 times Cool down at a steady pace for 10 minutes

Field Shuttles Warm Up 10 minutes easy jogging 10 x Full field shuttles (100m) Run 100 meters at 90%, then jog 100m back for recovery Warm Down 10 minutes easy jogging recovery.

STRENGHT CONDITIONING Push Ups

Keep the feet together, with the legs, backside and back straight and in line at all times. The head should be in a neutral position, with the neck relaxed. Preferably the the buttocks should be clenched. Start by placing your hands directly under the shoulders and starts with the arms straight. Bend at the elbows, lowering your chest to the ground. Make sure the form is maintained throughout the exercise. The arms tuck into the side of the body. At the lowest point, the chin should be about 10cm from the ground. Hold this position for two seconds before return to the starting position. Technique is essential and you should only do as many press ups as you can with good technique. As soon as the technique goes change the exercise. For instance, instead of ten press ups, try five press ups and five crunches, or three press ups, three crunches and three jump squats.

Lunges
Stand with his feet a shoulder width apart. His back is kept straight, with the head up, looking forward throughout the exercise. Steps forward with one leg, landing with the heel first. The front knee bends to about 90 degrees and finishes directly over the toes. The back knee bends down, so its is nearly touching the ground. Return to the starting position by driving up with the front leg, before repeating the exercise by stepping forward with the other leg. It is important that you perform the exercise slowly and maintains a good posture throughout.

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Squats
Start with the feet slightly wider than a shoulder width apart. The toes are very slightly turned out. The back is straight with the shoulders back. The hands can be touching the side of the head or holding an imaginary bar. Sink down, keeping the back straight and the head up, while pushing out the backside. The knees must stay directly over the toes, though they can project slightly in front of the toes as long as they are along the same line. Then returns to the starting position. The exercise must be performed in a controlled manner and a good posture must be maintained throughout.

Jumping
Stand on the balls of the feet, drops the hips, and bends the knees, whilst pulling the arms back. The feet should be no more than a shoulder width apart. Once the you have dropped into position, you have to explode up with your arms and legs. Importantly, the arms need to go up with the hands and must end up above the head.

CORE STABILITY
CORE STABILITY ALLOWS YOU TO PUSH HARDER & MAKE THE HITS Core stability is the buzz word in rugby fitness. Why? Because the 'core' is the origin of movement and the foundation for safe and dynamic rugby. It provides central body control, and allows you to generate power by maximising the efficiency of your muscular effort

Abdominal
Single leg lift Lie on floor, arms by side, knees bent Brace abdominals One foot on floor, slowly raise the opposite leg, feeling the control coming from your abdominals Slowly return the leg to the floor and repeat with the other leg Ensure low back maintains neutral alignment throughout the drill i.e. that it does not arch Complete 3 sets of 12 repetitions. Rest 60 seconds between sets.! Single leg extension Lie on floor, arms by side, knees bent One foot on floor, other leg slightly raised Brace abdominals Slowly extend raised leg Ensure low back maintains neutral alignment! ! "7!

Complete 3 sets of 12 repetitions. Rest 60 seconds between sets. Alternate leg extension Lie on floor, arms by side, knees bent, feet off floor Brace abdominals Slowly extend one leg & then return it to start position Repeat on opposite side Ensure low back maintains neutral throughout Complete 3 sets of 12 repetitions. Rest 60 seconds between sets. Elbows and toes Lie face down, support body on forearms & toes Ankle, hip & shoulder in alignment Brace with abdominals Hold for 60 seconds. Repeat 3 times. One arm & One leg Body supported in push up position Ankle, hip and shoulder in alignment Maintain body position, lift one arm & one leg, pause Repeat on other side Brace with abdominals throughout Complete 3 sets of 8 repetitions. Rest 60 seconds between sets.

SPEED TRAINING

Weeks 1 and 2
Day 1 (with strength training, see page 108)
60m sprints 95% effort. Emphasis on rhythm/technique/body position/relaxation and turnover. 250m sprint Good stride out. Jog, stretch and warm down.

Day 2
Pyramid sprints Emphasis on technique so not quite maximum effort. 3 x 20m, 2 x 40m, 1x 60m, 2 x 40m, 2 x 20m. Rolling start Jog about 5m then sprint at maximum effort. No more than 1 minute rest between reps. Run 800m first 400m at 90% effort, then slow to jog by end of second 400m. Stretch and warm down. Day 3 (with conditioning, see page 108) 2 x 40m sprint Almost flat out but with emphasis on form. 1 x 120m sprint Almost flat out but with emphasis on form. 2 x 40m sprint Almost flat out but with emphasis on form. Medicine ball throws 15 throws for maximum distance: 5 overhead back, 5 forward, 5 any other way

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you wish but for maximum distance. 2 x 3 jumps for distance. 3 x 10m sprints 100% effort. Jog, stretch and warm down.

Week 3
Day 1 (strength training will also be light, see page 108)
3 x 30m sprints 99% effort. Emphasis on rhythm/technique/body position/relaxation and turnover. 1 x 150m Good stride-out. Jog, stretch and warm down.

Day 2
Pyramid sprints. Emphasis on technique so less than maximum effort, perhaps a fast canter! 2 x 20m, 2 x 40m, 1 x 70m, 2 x 40m, 2 x 20m. Skip the first of the 20m reps (hopstep not with a rope). Rolling start Jog about 5m then maximum effort. Increase rest to maximum of 90 seconds. Run 400m at 90% effort, then jog out to the stretch and warm down. Day 3 (with conditioning, see page 108) 6 x 10m Maximum effort with emphasis on arm action. 1 x 80m Maximum effort with emphasis on arm action. 2 x 10m Maximum effort with emphasis on arm action. 1 x 3 hops for distance each leg. Jog, stretch and warm down.

Weeks 4 and 5
Repeat Weeks 1 to 3 with some additions. Day 1 (with strength training, see page 108) 4 x 60m sprints 99% effort. Emphasis on rhythm/technique/body position/relaxation and turnover. 1 x 150m sprint Good stride out. Jog, stretch and warm down.

Day 2
Pyramid sprints. Emphasis on technique so less than maximum effort, perhaps described as a fast canter! Then carry a rugby ball in both hands for the 20m sprints. 2 x 20m, 2 x 40m, 1 x 60m, 2 x 40m, 2 x 20m. Rolling start Jog about 5m then maximum effort. No more than 1 minute rest between reps. Run 800m, first 400m at 90% effort, then slow to jog by end of second 400m. Stretch and warm down. Day 3 (with conditioning, see page 108) The 40m from a standing start, roll into the 120m. 2 x 40m sprints Easy controlled sprint at about 98% effort. Almost flat out but with emphasis on form. 1 x 120m sprint Easy controlled sprint at about 98% effort. Almost flat out but with emphasis on form. 2 x 40m sprints Easy controlled sprint at about 98% effort. Almost flat out but with emphasis on form. Medicine ball throws 15 throws for maximum distance: 5 overhead back, 5 forward, 5 any other way

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you wish but for maximum distance. 2 x 4 box jumps at an appropriate height (no more than 30cm maximum). If it hurts dont do it! 3 x 10m 100% effort. Jog, stretch and warm down.
SOURCE:

Rocket Rugby: Supercharge your rugby fitness http://www.irishrugby.ie/fitness/young/conditioning.php Fitness 4 Rugby. www.fitness4rugby.com www.magnussoccer.vnsports.com/cachedcontent/.../FartlekTraining.pdf www.proconditioning.com.au

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FITNESS TESTS Fitness testing is a must The results of the test will give us a starting point to work out the required work for your improvement The Fitness Test will be divided in four parts: a. Beep Test b. Core Muscle Strength and Stability test c. Speed d. Upper body Strenght BEEP TEST (Aerobic Fitness) The multi-stage fitness test, also known as the bleep test, beep test, pacer test, Leger-test or 20-m shuttle run test, is used by sports coaches and trainers to estimate an athlete's VO2 max (maximum oxygen uptake). The test is especially useful for players of sports like squash, rugby, football (soccer), hockey, netball, handball, tennis and many other sports; employed by many international sporting teams as an accurate test of Cardiovascular fitness, one of the all-important "Components of Fitness" The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio tape, CD or laptop software, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording (or, in rare occasions, if the athlete completes the test). Many people who test people using the Multi-stage fitness test allow one level to beep before the person makes the line, but if the person being tested does not make the next interval then the most recent level they completed is their final score. The recording is typically structured into 21 'levels', each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.5 km/h, increasing by 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.It gets faster every level of the test. The multi-stage fitness test incurs a total distance of 4940 meters (247 laps) in a time of twenty two minutes and three seconds (22:03). Please note, there are a few errors in this table compared to the original one minute MSFT as published by Leger & Lambert, mainly in the round-ups on stage 8 & 20 these should be exactly one minute as originally designed
Cumulative Speed Level Shuttles Shuttles (km/h) 1 2 3 4 7 8 8 9 7 15 23 32 8.0 9.0 9.5 10.0 Total Cumulative Shuttle Cumulative level Distance Time Time Distance (m) time (min and (seconds) (m) (s) seconds) 9.00 8.00 7.58 7.20 63.00 140 64.00 160 60.63 160 64.80 180 140 300 460 640 1:03 2:07 3:08 4:12

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5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

9 10 10 11 11 11 12 12 13 13 13 14 14 15 15 16

41 51 61 72 83 94 106 118 131 144 157 171 185 200 215 231

10.5 11.0 11.5 12.0 12.5 13.0 13.5 14.0 14.5 15.0 15.5 16.0 16.5 17.0 17.5 18.0

6.86 6.55 6.26 6.00 5.76 5.54 5.33 5.14 4.97 4.80 4.65 4.50 4.36 4.24 4.11 4.00

61.71 180 65.50 200 62.61 200 66.00 220 63.36 220 60.92 220 64.00 240 61.71 240 64.55 260 62.40 260 60.39 260 63.00 280 61.09 280 63.53 300 61.71 300 64.00 320

820 1020 1220 1440 1660 1880 2120 2360 2620 2880 3140 3420 3700 4000 4300 4620

5:14 6:20 7:22 8:28 9:31 10:32 11:36 12:38 13:43 14:45 15:46 16:49 17:50 18:54 19:56 21:00

21 16 247 18.5 3.89 62.27 320 4940 22:03 The multi-stage fitness test incurs a total distance of 4940 meters (247 laps) in a time
Source: http://en.wikipedia.org/wiki/Multi-stage_fitness_test RESULTS

Males
very poor 12 - 13 yrs 14 - 15 yrs 16 - 17 yrs 18 - 25 yrs 26 - 35 yrs 36 - 45 yrs 46 - 55 yrs 56 - 65 yrs < 3/3 < 4/7 < 5/1 < 5/2 < 5/2 < 3/8 < 3/6 < 2/7 poor 3/4 5/1 4/7 6/1 5/1 6/8 5/2 7/1 5/2 6/5 3/8 5/3 3/6 4/6 2/7 3/6 2/2 2/5 fair 5/2 6/4 6/2 7/4 6/9 8/2 7/2 8/5 6/6 7/9 5/4 6/4 4/7 5/5 3/7 4/8 2/6 3/7 average good very good excellent

6/5 - 7/5 7/6 - 8/8 8/9 - 10/9 > 10/9 7/5 - 8/9 8/3 - 9/9 8/6 10/1 7/10 8/9 8/10 9/8 9/10 11/3 10/2 11/5 8/10 10/6 9/9 - 12/2 > 12/2 11/4 13/7 11/6 13/10 10/7 12/9 8/10 11/3 > 13/7 > 13/10 >12/9 > 11/3 > 9/5 > 8/4 > 7/2

6/5 - 7/7 7/8 - 8/9

5/6 - 6/6 6/7 - 7/7 7/8 - 9/5 4/9 - 5/6 5/7 - 6/8 6/9 - 8/4 3/8 - 4/8 4/9 - 6/1 6/2 - 7/2

> 65 yrs < 2/2

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Males Top Performances

Many of these scores are not verified. Data has mostly been collected from online newspaper articles and lists. If you know of documented results it would be great to hear of them.

rank score 1 17/1

name

sport

Kini Rugby Qereqeretabua Union Sebastian Coe Athletics Lee Gong Dook Brent Livermore Steve Nash Netani Suka Football (Soccer) Field Hockey Basketball Rugby Union

notes Fijian player, achived in 2007. This effort is very impressive, especially considering that he is 103kg. (from the Fiji Times) reported result from this UK middle distance champion runner Premier League player Australian field hockey player NBA point guard, played with the Dallas Mavericks Fijian player, achived in 2007 at the same time as Qereqeretabua. (from the Fiji Times) Player from the North Ballarat Rebels TAC cup team, from about 2010. He has achived several scores above 16 during AFL Victorian state testing. Claremont player, achieved at the AFL WA state combine in October 2011 Gippsland Power player, achieved at the AFL VIC state combine in October 2011 Achieved by this player from Ossola, Italy in Oct 2009. (unconfirmed result, submitted by visitor) Younger brother of Stephen Hill of the Fremantle Dockers. This is the best ever result at the NAB AFL Draft Combine (from 2011) Brisbane Lions AFL club record.

=2 =2 =2 =2 6

17 17 17 17 16/7

16/4

Scott Spriggs

AFL

=8

16/2

Kane Mitchell

AFL

=8

16/2

Hayden Hector AFL

=10 16/1

Maurizio Minetti Handball

=10 16/1 12

Brad Hill

AFL AFL

15/11 Simon Black

To be Comfirmed
I received an email stating that Matthew Swann from the Australian Hockey Team completed a 17.4 in the last 12 months (2010/11) in Perth and David Guest also from Hockey recorded a 17.2 in 2009-10 sometime. (from Paul MacKinnon, Oct 2011). I am still trying to confirm these scores.

SOURCE: http://www.topendsports.com/testing/beep-norms.htm

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Core Muscle Strength and Stability test The objective of the Core Muscle Strength & Stability Test is to monitor the development of the athlete's abdominal and lower back muscles. Throughout the test the back, neck and head should be maintained in the posture as per figure below. If the athlete is unable to hold this position then the test is to be stopped.
Stage 1 The athlete warms up for 10 minutes The athlete, using the mat to support their elbows and arms, assumes the Start Position Once the athlete is in the correct position the assistant starts the stopwatch The athlete is to hold this position for 30 seconds Stage 2 The athlete lifts their right arm off the ground and extends it out in front of them parallel with the ground The athlete is to hold this position for 15 seconds Stage 3 The athlete returns to the Start Position, lifts the left arm off the ground and extends it out in front of them parallel with the ground The athlete is to hold this position for 15 seconds Stage 4 The athlete returns to the Start Position, lifts the right leg off the ground and extends it out behind them parallel with the ground The athlete is to hold this position for 15 seconds Stage 5 The athlete returns to the Start Position, lifts the left leg off the ground and extends it out behind them parallel with the ground The athlete is to hold this position for 15 seconds Stage 6 The athlete returns to the Start Position, lifts the left leg and right arm off the ground and extends them out parallel with the ground The athlete is to hold this position for 15 seconds

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Stage 7 The athlete returns to the Start Position, lifts the right leg and left arm off the ground and extends them out parallel with the ground The athlete is to hold this position for 15 seconds

Stage 8 The athlete returns to the Start Position The athlete is to hold this position for 30 seconds Stage 9 End of test

Speed Test Players should run 40m at full speed. Players to run in running shoes, not spikes. As per Australian Sport Commission the Average Time for U15s years old is 6.45 second, we will consider this time as a good result. > 7.25 Poor 6.86 7.25 Fair 6.05 6.85 Average 6.00 - 6.04 Good < 5.59 Excellent Upper body Strength The aim of this test is to check payers upper body strength (Chest, Arms, Shoulders) In this test players must do push ups up to he is not able to do it again keeping a correct body position 10-17 Poor 18-22 Fair 23- 28 Average 29-38 Good >39 Excellent
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