SWIMMING

GYMNASTIC TESTING DAY: 

POWER TEST: 
Standing Long Jump... 3 Attempts At Max Distance

REST 3 MINUTES 

PULL STRENGTH TEST: 
Strict Pull Up Test
- 1 Set For Max Number Of Reps
* Start From A Hang, Elbows Locked, & Make Sure Chin Clears The Bar *

REST 5 MINUTES 

PUSH ENDURANCE TEST: 
Max Push Up Reps
- 1 Set For Max Number Of Reps
* You Can Rest At The Locked Out Position, But Once Your Knees Touch The Test Is Over *

POST YOUR BEST DISTANCE, PULL UP REPS AND PUSH UP REPS TO COMMENTS

WOMEN'S BASKETBALL

FINAL TESTING DAY FOR THE SUMMER: 

Back Squat (Good Depth!! - Make These Reps Count!)
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *

POST YOUR HEAVIEST WEIGHT TO COMMENTS 

SOFTBALL

LIFT TESTING: 
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *

POST YOUR TEST WEIGHT TO COMMENTS

SWIMMING

LIFT TESTING: 
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *

POST YOUR TEST WEIGHT TO COMMENTS

WOMEN'S BASKETBALL

LIFT TESTING: 
Hang Clean Test
50-60% X 3-5 Reps
60-70% X2-3 Reps
70-80% X 1-2Reps
80-90% X 1 Rep
90-100%X1 Rep
3-5 Attempts At 1 Rep After These Warm Ups
* 3-5 Minutes Between Sets *

POST YOUR TEST WEIGHT TO COMMENTS

SWIMMING

HIGH SPEED POWER TESTING: (In Other Words, No Weight) 
We Will Vertical Jump & 10 Yard Sprint Test If You're Here On Campus

OTHERWISE....

Standing Long Jumps
* 4 Attempts At Max Distance *

OR

No Step Box Jump
* 5-7 Sets To Reach Max Height *
** Do 2-3 Jumps On First Few Sets Then Do Singles **

POST YOUR DISTANCES TO COMMENTS

WOMEN'S BASKETBALL/SOFTBALL

POWER TESTING: 
* If You Aren't Able To Make It To Campus To Test Do The Following:

TEST 1: 
Standing Long Jump
(Use A Tape Measure... 3-4 Attempts After A Good Warm Up To Get Max Distance)

OR 

If You Feel Comfortable & Have Access:
Max Height NO STEP Box Jump
* Use A Few Sets Of 5 & 3's To Work Up Then Do Singles
- No More Than 10 Total Sets Of 1 Rep

TEST 2: Short Shuttle Test - Plenty Of Rest Between (4-5 Minutes) 
5 Yds & Back - 10 Yds & Back - 15 Yds & Back
* Goal Is To Break 12-13 Seconds... Need A Stopwatch *
** 3-5 Attempts Max **

POST ALL RESULTS TO COMMENTS