USA Synchro General Athletic Skills Testing. Vertical Jump

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- Athlete then performs a vertical jump from a squat/eggbeater position, where the jump height will be determined by marking the highest point of the wall touched.

1 Vertical Jump VERTICAL JUMP DESCRIPTION SCORING CRITERIA - Athlete stands perpendicular to the wall with shoulder and hip next to the wall. - Athlete stands flat footed feet on the floor and reaches with wall side arm directly overhead, where the highest point will be marked. This mark determines the reach height. - Athlete then performs a vertical jump from a squat/eggbeater position, where the jump height will be determined by marking the highest point of the wall touched. - The vertical jump will be performed twice back to back. - After the athlete reaches up to measure the height, they can put their hand down. The jump can be performed with either arm. At the height of the jump, the athlete will need to touch the wall to measure the jump. - GOAL: Jump as high as possible. - Shoes Required 10pts- 24 and higher 9pts pts pts pts pts pts pts pts pt pts- less than 8 - Chalk or athletic tape and pen. - The difference between jump height and reach height - Measuring device of at least 36 inches. will determine the athlete s vertical jump. The better of the 2 jumps will be scored. - The jump will be rounded down to the next ½ inch.

Bridge Test BRIDGE TEST DESCRIPTION SCORING CRITERIA - Athlete begins by lying on the floor and then pushes up in to the bridge position. - Feet and legs must be together and extended.

2 Bridge Test BRIDGE TEST DESCRIPTION SCORING CRITERIA - Athlete begins by lying on the floor and then pushes up in to the bridge position. - Feet and legs must be together and extended. - Fingers must be pointed forward towards the feet. - Head must remain neutral, hanging straight down in the neutral position. - Ears will be aligned with shoulder in vertical alignment. - Arms must be straight. - Hands must be below the shoulders. - GOAL: Attain proper positions to get most points possible. - No Shoes for this exercise. -The top picture is an 8: slight knee extension(-1), head alignment (-1) -The bottom picture is a 4: major knee extension(-3), 1 o clock arm alignment(-2), elbow extension(-1) - Legs/Feet: 1pt- feet and legs together 0pts- not together - Knee Extension: 3pts- Fully extended throughout 2pts- slight inconsistent loses extension 1pts- minor soft knees 0pts- major knee bent - Arm Alignment: (degree determined by upper arm): 4pts- 12 o clock 3pts- between 12 and 1 2pts- 1 o clock 1pt- between 1 and 2 o clock 0pts- 2 o clock and greater - Elbows: 1pt elbow extension straight, not hyperextend 0pts slight bend or more. - Head: 1pt for head alignment 0pts head not aligned - No deduction for extension beyond range of motion. - Mat

Tripod Headstand Headstand Test DESCRIPTION SCORING CRITERIA Either arm placement acceptable.

-Hold in place for up to 20 seconds. -Athlete gets 3 attempts to get set. -Body alignment should be in a vertical line from head to toe.

GOAL: Hold the modified handstand in the vertical alignment for 20 seconds with no movement. -No shoes for this exercise. Time: (1pt) if hold under 10 seconds. (2pts) if hold between 10-20 seconds.

3 Tripod Headstand Headstand Test DESCRIPTION SCORING CRITERIA Either arm placement acceptable. - Mat - Wall -Assume modified tripod head stand position: use hands/arms and top of head as the base, also referred to as a yoga tripod headstand. Arm/Hand placement optional. -Hold in place for up to 20 seconds. -Athlete gets 3 attempts to get set. -Body alignment should be in a vertical line from head to toe. -Legs and feet extended and together, knees extended, hips on a straight vertical in relation to feet and head, overall vertical position is perpendicular to the floor. GOAL: Hold the modified handstand in the vertical alignment for 20 seconds with no movement. -No shoes for this exercise. Time: (1pt) if hold under 10 seconds. (2pts) if hold between seconds. Extension/Alignment: (0pt/1pts) minor/major body alignment at: (3pts max) -torso thru hips (0pts/1pt) -hips thru knees (0pts/1pt) -knees thru feet (0pts/1pt) Movement: 2pts- for overall movement, stable to minimal. 1pt- for overall movement, minimal to moderate. 0pts- for overall movement, moderate to significant. Feet/Ankle: 1pt- for feet/ankles together and extended throughout. Assistance: 0pts- if wall or person is used to assist in any way. 2pts- if no assist.

4 Shuttle Run w/ Pickup SHUTTLE RUN W/ PICK UP DESCRIPTION SCORING CRITERIA 10 meters 5 meters 5 meters START FINISH - Start in the middle of the course (marked by tape on ground) of a 10 meter course with a tennis ball on both sides 5 meters away. Athlete should straddle the tape mark at start. May go in either direction. - Run to one of the two tennis balls, pick up, then run to second tennis ball, pick up, and then run through starting position. - Clock starts when first foot leaves the floor. - Clock stops when torso crosses the start/finish line. - GOAL: Complete the course as fast as possible. - 2 nd run may be granted if tennis ball is kicked or dropped (at discretion of the timer). - Shoes Required. 10pts- 4.9 and faster 9pts pts pts pts pts pts pts pts pt pts- 7.5 and slower - Tennis balls. - Tape to mark start/finish lines. - Tape measure to measure course distance.

5 Heel/Toe Walk HEEL/TOE WALK DESCRIPTION SCORING CRITERIA Start 5m 10m 15m - Course is 15m long with marks at 0m/5m/10m/15m. - Line is 2 inches in width. - Start with toe on the line. - Clock starts when athlete begins walking on the line by putting the heel of the forward foot on the toe of the back of the shoes. - Continue process until you complete the course. - Body position is a natural posture with head facing forward. The eyes stay focused forward. - GOAL: Complete course as fast as possible without breaking heel/toe contact or falling off the line. - Shoes Required. 10pts- faster than 20sec 9pts sec 8pts sec 7pts sec 6pts sec 5pts sec 4pts sec 3pts sec 2pts sec 1pt sec 0pts- 70sec and slower - Tape to mark start, 5m, 10m, and finish lines. - Tape measure to measure course distance. - 2 evaluators used (if possible), one will time and watch foot faults, other will watch deductions for every 5m. - If athlete has unnatural posture, looks down, or falls off the line within one of the three 5m sections they will receive penalty. - Athlete gets one attempt. - -Timed from start to finish. -(1) second added to time for each space fault (when any space is between heel and toe). -(1) second for unnatural posture, looking down, or falling off line (per every 5m), max of (+2pts) per every 5m. - Fail if space fault is greater than shoe size.

Ball Throw Against Wall BALL THROW AGAINST WALL DESCRIPTION SCORING CRITERIA - Begin standing no closer than 1 meter away from wall with ball in either hand.

- A wall contact will not count if ball hits ground, body, or same hand. - A catch is defined as controlling the ball. - If ball is dropped, athlete must retrieve and return to line and continue.

6 Ball Throw Against Wall BALL THROW AGAINST WALL DESCRIPTION SCORING CRITERIA - Begin standing no closer than 1 meter away from wall with ball in either hand. - Throw ball against wall and catch with opposite hand, then throw ball against wall with the hand you just caught ball and catch with original hand. - Repeat continuing to alternate hands. - A wall contact will not count if ball hits ground, body, or same hand. - A catch is defined as controlling the ball. - If ball is dropped, athlete must retrieve and return to line and continue. - One attempt per athlete. - GOAL: Complete as many wall contacts as you can in 30 seconds. - Shoes Required. 10pts- 51 and more 9pts pts pts pts pts pts pts pts pt pts-5 or less - Count the number of wall contacts athlete completes in 30 seconds. - Tennis ball. - Tape to mark the 1m line.

V-Ups - Mat V UPS DESCRIPTION SCORING CRITERIA - Lie flat on back with arms at side and fingers in contact with the ground. - Start position shoulders and heels on the ground.

7 V-Ups - Mat V UPS DESCRIPTION SCORING CRITERIA - Lie flat on back with arms at side and fingers in contact with the ground. - Start position shoulders and heels on the ground. - Raise both legs and torso together (and equally) until body is at a 90 degree angle at the hips (45 degrees for legs and 45 degrees for torso and head). - Simultaneously lower legs and torso to start position each time, and repeat when heels and shoulders touch the ground. - Fingers should maintain contact with the ground throughout the exercise. They may move, but not assist. Legs and torso should be fully extended and aligned. Legs to need to stay together at all times. - GOAL: Complete as many proper V-ups as possible in 30 seconds. - One attempt per athlete. - No Shoes for this exercise. 10pts- 30 and more 9pts pts pts pts pts pts pts pts pt pts- 5 and less Count full (up and down), proper V-ups.

8 - Tape. USA Synchro General Athletic Skills Testing Push - Ups PUSH UPS DESCRIPTION SCORING CRITERIA - Lie on stomach with nose at the tape line (which is perpendicular to the body), start with hands at the nose and move out along the tape line until hands are directly under the elbows, fingers pointing forward. - Feet should be together and legs straight. Straighten arms to push body up (head to toe should be kept straight). - Top of push up is when arms are completely extended. - After slight pause, bend arms to lower body (head to toe should be kept straight). - Bottom of pushup is when top of upper arm is parallel to ground. The elbow will have a 90 degree angle. - GOAL: Complete as many proper push-ups as possible in 30 seconds. - Shoes Required. 10pts- 30 and more 9pts pts pts pts pts pts pts pts pt pts- 5 and less - Count full (up and back down) and proper push-up. - Push-ups that do not come all the way up, upper arm does not get to parallel to the ground at bottom, or when body alignment is not straight do not count. - One attempt per athlete. - Repetition is not counted if not performed correctly.

9 Jump Rope JUMP ROPE DESCRIPTION SCORING CRITERIA - Jump with 2 feet over the rope until the time is up. If a fault occurs, the athlete is free to continue, but the jump that caused the fault is not counted. - One attempt per athlete - GOAL: Complete as many successful full rotations of the rope as possible in 60 seconds. - Shoes Required. 10pts- 150 and more 9pts pts pts pts pts pts pts pts pt pts- 24 and less - Count the number of successful full rotations (when the athlete jumps over the rope as it comes to their feet). - Jump rope (specific type TBD)

- Completely extended legs and feet. - Arms extended straight out to the sides. - No shoes for this exercise.

10 Right Split/Left Split SPLIT DESCRIPTION SCORING CRITERIA - Athlete will assume a split position. - Legs evenly split forward and back. - Torso vertical with head in vertical line above hips, shoulders square. - Each leg aligned on opposite side of horizontal centerline. - Minimal turnout is allowed (1 o clock or less). - Completely extended legs and feet. - Arms extended straight out to the sides. - No shoes for this exercise. - Split 5pts - Near Perfect, 180 degrees or more, 1 o clock turnout 4pts- 180 degrees or less, 2-3 o clock turnout 3pts- 175 degrees or less 2pts- 170 degrees or less 1pt- 165 degrees or less 0pts- 160 degrees or less - Leg Extension 2pts holds extension throughout the quads, knees, ankles and toes 1pt softens any knee, ankle, toe extension - Body Alignment/Hips 2pts torso aligned over hips, 0-1 o clock turnout of the hips. 1pt any part of the torso forward, 2 o clock or more turnout of the hips - Leg Alignment 1pt inside of both legs/feet aligned with the floor tape. 0pts any part of either leg/foot on or crossing over the floor tape. - Tape on ground to establish the centerline. - Padded surface to split on. Points will be deducted in the following areas: - If not 180 degrees and 1 o clock turnout or less - Vertical alignment of torso, shoulders, and head. - Extension of knees and feet. - Alignment of legs and hips in accordance to the center line. 20 points possible (10pts for left split and 10pts for right split)

Right or Left Needle Needle DESCRIPTION SCORING CRITERIA - Split leg will be drawn at the competition (Right or Left) - Athletes will place toes and palms on the tape line and assume a standing pike

11 Right or Left Needle Needle DESCRIPTION SCORING CRITERIA - Split leg will be drawn at the competition (Right or Left) - Athletes will place toes and palms on the tape line and assume a standing pike position. - Torso is vertical and in line with the head. The chest and head are as close to the standing leg as possible. - Split leg is lifted to the vertical position with both hips, knee and foot of the vertical leg square. - Minimal turnout is allowed (1:00 o clock or less). - Completely extended legs and feet. - GOAL: To achieve a 180 degree angle or more between both extended legs, well extended and aligned. - No Shoes for this exercise. - Split 5pts - Near Perfect, 180 degrees or more, 1 o clock turnout 4pts- 180 degrees or less, 2-3 o clock turnout 3pts- 175 degrees or less 2pts- 170 degrees or less 1pt- 165 degrees or less 0pts- 160 degrees or less - Leg Extension 2pts holds extension throughout the body 1pt softens any knee, ankle, toe extension - Body Alignment/Hips 2 pts - 0 to 1 o clock turnout, hips even 1 pt 2 o clock turnout or more, hips uneven - Torso/Head Alignment 1pt head and full torso touching standing leg. Head aligned in natural position. 0pts head forward or back, not aligned and torso not against the standing leg. - Tape on ground to establish feet and hand placement - Dry surface, no mat. Points will be deducted in the following areas: - If less than Perfect according to criteria. - Alignment of hips, knee, feet - Extension of knees and feet. - Alignment of torso/head

Total out of 9 : Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up)

Total out of 9 : Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up) GENERAL ATHLETIC and SYNCHRO SKILLS COMPETENCIES CHECKLIST / ATHLETE SCORE CARD LEARN TO TRAIN / TRAIN TO TRAIN : - 2 yrs old 26-27 METRONOME SET AT 35 BPM BALANCE: TRIPOD HEADSTAND Head (ears specifically),