Boys 600 Yard Dash - 1:15.90, Boys 1000 Meter Run - 2:40.17 Broad Jump - designed to show sluggishness, heavy-leggedness and lack of explosiveness. If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. 20-Yard Shuttle - designed to test explosiveness, how a player bends and changes direction, and body control. The purpose of this study was to assess the reliability of the 300-yard shuttle run in High School girls basketball players. The BB peak velocity as assessed during a SMBT is a reliable method for assessment of upper body explosiveness and the high ICC values suggest excellent reliability of the peak velocity measurement from the BB device. How tall is the shuttle run agility test? Take whatever grip you want to use, even if it's a neutral grip. I can't remember if that's the exact numbers but they r close. High knee run similar to running in place with a small degree of forward movement. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. A good 40-time is going to be in the 4.4 to 4.5 second range for receivers, running backs, and defensive backs. Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. It is one tough testif you attempt to implement this at the high school level, I would bet thatyou will be lucky to have 2% of your squad pass. Besides, you can always make your own test and standards. The subject continues running between the two lines, turning when signaled by the recorded beeps. Now, players are expected to show up to camp already in shape. Put a cone down (on a level surface) as a starter marker and then place seven cones the exact distance from the starter marker as drawn above . The 20-yard shuttle (or short shuttle) tests an athlete's lateral quickness and change-of-direction ability. This cookie is set by GDPR Cookie Consent plugin. Fast tempo in practice, game specific conditioning drills & high intensity usually equates to game shape. Pre-State Meet Rankings: Boys Top 100 By Event, Cookie Preferences / Do Not Sell or Share My Personal Information. The test is repeated after a 3 to 5-minute rest and the score is the average of the two 300-yard trials. Take your game to the next level with softball drills and workouts at STACK.com. 120 yards is the equivalent to the length of a normal soccer field. I'm not sure I could have run two even within 15 minutes of each other. (That's a strict, standing overhead barbell press. Whether you want to become a stronger skater, develop your stick-handling skills, buy better gear or eat healthier, youll find everything you need at STACK.com. Walking lunges w/ side lunge lunge walk forward then lateral lunge to the same side. Kevin Kasper of Iowa set the shuttle run record at 3.73 seconds in 2001. Well, we want to run 2. Amplified Soccer Training athlete guide features soccer skill training, soccer drills, fitness, strength and conditioning resources and more. Not everyone has a Prowler. This test is part of a fitness testing protocol for the NFL, NHL and MLS Combine Testing and for the SPARQ rating for baseball, hockey, and football.It is also called the Pro Agility Shuttle or 5-10-5 Shuttle, as it involves running to 5 yards, back 10 yards, and back again 5 yards.The USA Women's Soccer Team use a very similar test the 20 yard agility shuttle, though only touching the lines . Make sure your shoulders stay over your hips. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. The goal is to complete the drill in less than 65 seconds and to continue improving the time. Giant carioca facing laterally, lead with the trail leg. Generally, it is a timed 50-yard suicide sprint down and back three times followed by a 5-minute break. target population: suitable for athletes involved in many multi-sprint sports such as basketball, hockey, rugby, soccer. You can see how "tough" your players are very easily by doing multiple 10's 20's 30's and 40's instead of running the 300 yard shuttleIt's game specific and you can still weed out who isn't in shape. The 300 Yard Shuttle Test is a test of anaerobic endurance, in which the participants run 25 yards and back, repeating this for 12 runs of 25 yards (300 yard total). Become a better soccer player through the conditioning workouts, speed training and foot drills on STACK.com. In the past, players went to training camp to get in shape. If they are there, they will be in shape and the shuttle won't be a problem for them. These tests were done with a few things in mind. Check out STACKs workouts and drills tailored specifically for hockey players. Thirty nine High School girls basketball players performed two separate sessions of . Teams are running more plays with a faster tempo. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Advanced High School Football Summer Conditioning Program Football training is a year-round job, and football conditioning workouts should be specialized based on position. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Drop the foot in the direction you plan to go slightly behind the other foot. This includes using ropes and towels.). MileSplit Virginia Editor: Split Jump - jump with one foot forward and alternate in between jumps. var months = new Array ("January","February","March","April","May","June","July", We came up with the Prowler test while using the street outside my house. pre-test: Explain the test procedures to the subject. View 4 excerpts, references background and results. If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 1 more beeps. The only long duration conditioning we do is in-season on Mondays we run what we call "trains." This is done by doing ten consecutive 30-yard sprints for two total sets. 880yd, Mile, 2M Relay to 800m, 1600m, 3200m Relay - Multiply by 0.9942, VHSL Group AA State Championships Qualifying Standards, Girls 55 Meter Dash - 7.57 The purpose of preseason training is not to develop fitness, rather, it is to organize and develop team tactics. ALWAYS WARM UP & COOL DOWN BEFORE & AFTER RUNNING THESE TESTS. This is repeated six times without stopping (covering 300 yards total). Heres What You Need to Know, Q&A With Personal Trainer and Fitness Instructor, Tara Emerson, Dry Land Strength Workout For Swimmers And Divers, How To Effectively Motivate Your Athletes, French Contrast Method Program, Routines, and Exercises, Best Exercise to Be Dominate as a Faceoff Athlete in Lacrosse. We did this before. VHSL Group AAA State Championships Qualifying Standards, Boys 55 Meter Dash - 6.60 How to Perform the 5-10-5 Shuttle Drill. You will run 5 back 10 back 15 back 20 back 25 back. Girls 4x220 Yard Relay - 1:51.75, Girls 4x400 Meter Relay - 4:19.34 The 300 Yard Shuttle Test is a test of anaerobic endurance, in which the participants run 25 yards and back, repeating this for 12 runs of 25 yards (300 yard total). It is indicated that a strength and plyometric program improved power endur-ance and speed over aerobic training only and may improve match performance and decrease fatigue in young female soccer players. 25/12 25 yards and back/ x 6 repetitions OL/DL = 67 seconds LB/RB/QB/TE/SPEC = 62 seconds WR/DB = 60 seconds Long Long Shuttle After a rest of five minutes, the test is repeated. Start in a sport specific position and sprint 5 yards out. Privacy Policy Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. Whos Doing It. There are few sports that don't require a strong and powerful body and great conditioning. rest - 2 rotations, If you cannot make 5 shuttles in the time limit you have a serious fitness problem. Hip ups lie on your back, legs straight up in the air, shoot your hips to the ceiling. With more NFL teams adopting a faster college-style offense, players on both sides of the ball must adapt to a faster game. Second, some of these standards may be easy; others may be hard. And let's be honest, does anyone really care if an athlete does a 500-pound single or 425 for five reps? Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. The strong willed kids who are conditioned will still be busting butt on those last couple sprints! jump/30 sec. This website uses cookies and third party services. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Add 0.24 seconds to all hand times to convert to FAT. Start with a foot on one line. The big drawback of the box jump is that your hip mobility comes into play. Learn best practices from athletes who have achieved success and the experts who have helped them. Meet standards for the state indoor championships this upcoming 2009-2010 season for Group AAA and Group AA. Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. What exercises improve agility? The first is a single, all-out set with your bodyweight. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. Learn best practices from athletes who have achieved success and the experts who have helped them. Also called the Bradford press, this continuous tension movement is a great delt-day finisher. The player starts in a three-point stance, runs 5 yards to their right, touches. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. Medicine-Ball Moves to Boost Athletic Performance for Basketball, Q&A With Personal Trainer and Fitness Instructor, Tara Emerson, Dry Land Strength Workout For Swimmers And Divers, How To Effectively Motivate Your Athletes, French Contrast Method Program, Routines, and Exercises, Best Exercise to Be Dominate as a Faceoff Athlete in Lacrosse, Builds endurance and increases the ability to recover from intense bouts of sprinting, Improves speed, acceleration and change of direction, A high level of endurance lets you give your max effort every play throughout the full length of a game or match; decreased recovery time allows you to head into the next play or shift with more energy and your breathing under control, Builds your ability to run fast, quickly change direction and accelerate, key skills in football, basketball, soccer, hockey and many others, Challenges your mental toughness to fight through fatigue to continue performing at your max, Sprint for 50 yards; stop and change direction, Sprint 50 yards back to starting line; stop and change direction, Repeat two more times for a total of 300 yards. The only key to this test is to not turn it into a push press. Kevin Kasper of Iowa set the shuttle run record at 3.73 seconds in 2001. Photo from Mjglasgow via Wikimedia Commons. This test has also been referred to as the pro-agility test. PURPOSE: The, View 2 excerpts, cites methods and background. The action should be similar to a skier. This is where your true level of conditioning will become obvious. If you can run the 5-10-5 Shuttle in less than 4.5 seconds, youre doing pretty well. A shuttle run time below four seconds is generally considered great, with the best players closer to the 3.8-second range. Bryan Miller, the Head Strength Coach at Oregon State uses the 300 yard shuttle three different productive ways in his off season program. If youve got decent speed and youre in any kind of shape, you should be able to finish in 58 seconds without much trouble. Boys 2 Mile Run - 9:45.86, Girls 3200 Meter Run - 11:23.27 Boys 55 Meter Dash - 6.69 Do you need underlay for laminate flooring on concrete? 300-yard shuttle: 61-65 seconds (average) Prowler: 18 minutes And, if your numbers fall into these categories, you work for the school paper: Mile: 8:01+ Air Dyne: 6.5 miles in 20 minutes 300-yard shuttle: 65+ seconds (average) Prowler: 18+ minutes Get The T Nation Newsletters Don't Miss Out! 6 Shuttles completed = excellent level of fitness, If you run 2 miles in 14 minutes or less your level of fitness is good, If you run 2 miles 14:01-14:45 minutes your level of fitness is decent, but you must work harder to improve your stamina, If you run 2 miles in a time greater than 14:45 minutes you have problems with your fitness, If you cannot complete the 400m section you have a serious problem with your fitness, If you can complete the 400m section but not the 300m section your level of fitness is below average, If you can complete the 400m & 300m sections you are in decent shape, If you can complete the 400m, 300m & 200m sections you are in good shape. Also, be sure to give them enough time in between, if they're really putting themselves into it, they're going to need some time to recover. Only one trip.Walking lunges on the way back. Girls 4x440 Yard Relay - 4:07.32, Boys 4x800 Meter Relay - 8:11.16 If you're in a competitive strength sport (Olympic lifting, powerlifting, bodybuilding), things are different, but training like an athlete gives you one thing that's missing from many programs, and that's balance. It is suggested that distance thrown is a reliable representative measure of upper body explosiveness in recreationally trained adults and the familiarization protocol used was sufficient for producing consistent performance. Emphasis is on maintaining an upright posture and getting a large number of feet contacts. At the end the player has the remainder of the minute to rest. What is a good time for a 300 yard shuttle? Providence Career & Technical High School: 2012 (B) Weight Throw (25lb)66-2.25: Gabriel Acaro Burlington. It works on developing explosion as fatigue begins to accumulateand is a great team builder as guys who finish go back and encourage/run with the big boys who might have trouble. After each run your heart rate will be around 90% - 95% of your maximum heart rate. And to answer why do this. (i.e. While I don't necessarily believe that one lift or exercise is more "athletic" than another, I have a hard time justifying a test that requires you to lie down on a padded surface. What is the average 5 10 5 shuttle time for high school? Minimum Mark - 40'0", Boys Shot Put - 46'6.50" How fast should I run 300 meters? The 300-yard shuttle run is a conditioning test used by most sports as a measure of mental and physical toughness. The athlete will be going a twenty-five yard distance. Boys 300 Yard Dash - 34.11, Boys 500 Meter Dash - 1:09.32 Girls 2 Mile Run - 11:27.23, Boys 4x200 Meter Relay - 1:33.36 You can use a dip/chin belt or a weight vest. 1500m, 3000m to 1600m, 3200m - Multiply by 1.0737 1997-2023 Topend Sports Network Starting Height - 8'0", Girls High Jump - 5'0" For even more softball training, check out softball video library. The goal is to complete the drill in less than 65 seconds and to continue improving the time. 120's are a test designed to measure a player's ability to run longer distances. The 5-10-5 shuttle consists of rapid directional changes in a linear plane. This chapter discusses the structure and function of the Muscular, Neuromuscular, Card cardiovascular, Cardiovascular, and Respiratory Systems, and nutritional factors in Health and Performance. When doing this test, make sure to use your arms to help propel yourself. High knee walk with external rotation grasp the shin (instead of the knee) with a double overhand grip and pull the shin to waist height. scoring: Record the average of the two 300-yard shuttles. Girls 60 Yard Dash - 7.57, Girls 300 Meter Dash - 42.97 Latest sports news, for all pro sports, college sports, high school sports, and more. Just because you can bench press more than the guy who plays in the NFL doesn't mean you can outplay him. Like with the standing long jump, be sure to use your arms. Some people thrive on a mile run and others struggle, no matter how much they run. Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits. The 300-yard shuttle is a very tough agility movement. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. The ability of the SHEMA97 to provide minimal changes to CT and RPE provides a promising option in college-aged individuals during exercise, and all mask conditions yielded significantly higher levels of perceived discomfort than wearing no mask. If you round your corners, you waste time. 4 Whats the best time for a shuttle run? MLS # VALO2044640 Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. In fact, Chicago Bears head coach Marc Trestman garnered some headlines during the off-season when he made his players perform a conditioning teston Day 1 of camp. Boys 1500 Meter Run - 4:07.74 There are two tests you can attempt. I think it is a good solid number. And what better way to gauge your balance than with a series of strength and conditioning tests? document.write("Page last modified: "+ md.getDate()+" " + months[md.getMonth()] A few of you will be playing in local college leagues and youth soccer leagues this summer. Girls 600 Yard Dash - 1:25.27, Boys 1000 Meter Run - 2:35.62 Girls 2 Mile Run - 11:59.93, Girls 55 Meter Hurdles - 9.31 Open the rope and jump through (side, side, and through). In some situations, athletes gain an edge with prescribed use of safe supplements. Why would you expect football players to train for an activity that lasts over a minute and is aerobic? Here are the time targets Trestman uses: Position Players:complete each Shuttle Run in 58 seconds or less. This movement combines two great pec builders into one tough exercise. I'm talking big picture. Stagger your feet. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". of Iowa years ago. Girls 3000 Meter Run - 10:36.36 In order to assess such an attribute, it is important that the test reliability be established using a sport, Many athletes require lower body power for their various sports, such as track and field athletes. For even more volleyball training content, check out our volleyball video library. An easier way to buy your favorite ROGERS gear. Luckily for us, the details of the conditioning test were made public. Under/over the hurdles under the hurdles laterally making sure to change direction half way. If the athlete weighs over 210 the . purpose: this is a test of anaerobic endurance equipment required: stopwatch, measuring tape, marker cones, a flat grass surface pre-test: Explain the test procedures to the subject. Welcome Guest. Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. Others, not so much. Check it out. 300 yd, 500yd, 1000yd to 300m, 500m, 1000m - Multiply by 1.0936 Boys 4x880 Yard Relay - 8:14.02, Girls 4x800 Meter Relay - 9:43.06 600 Yards to 500 Meters - Divide by 1.0936 The third Shuttle Run separates the men from the boys. The test can be comprised of a one-rep max (1RM) derived by using a rep-max calculator for up to 10 reps. (No, the rep/max calculator doesn't give your projected max with any high level of accuracy; it's just a tool to help gauge performance.) Each time down and back, it is required that the player touches the line with his hand. He can, but it doesn't mean any more or less than a rep test. How to Cite. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. var months = new Array ("January","February","March","April","May","June","July","August","September","October","November","December") Standards should exist regardless of the social consequences. jump/20 sec. Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. 300 Yards34.34: Tasha Downing Boston Technical. Do I need to add that the test is done with a strict motion? STACK has the volleyball drills and workouts you need to take your game to the next level. Team runs single file sideline-to-sideline, starting on the goal-line & progressing every 10 yeards (goaline, 10, 20, 30, etc.) The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. Visualize jogging while you jump. 300 yd, 500yd, 1000yd to 300m, 500m, 1000m - Multiply by 1.0936 600 . Minimum Mark - 15'0", Girls Triple Jump - 34'8" Use our testing guide to conducting, recording, and interpreting fitness tests. Workload: approx 180-190yds each half lap * 6 = 1080yds-1140yds. Actively warm up the hamstrings as well as move the quads through full range of motion. Your ability to prepare to win should be equal to or beyond your will to win. Note: Add 0.24 seconds to all hand times to convert to FAT. Most linemen are going to run 4.9 or higher. Minimum Mark - 32'0", Girls Shot Put - 32'10.50" ft. townhouse is a 4 bed, 5.0 bath unit. Begin at the START cone and sprint forwards to the 1st cone and then sprint backwards to the start cone, then sprint forwards to the 2nd cone and backwards to the start cone, continue to do the same for the 3rd, 4th & 5th cone.this equals one set. Since some people are built to pull or squat, this leaves the athlete some room to work with. See more details of pre-test procedures. They used this exact set-up andprojected timesfor the final test. This book presents a meta-analysis of body systems through the lens of bioenergetics, physiology, and management of exercise and training to find out how these systems change over time and contribute to health problems. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Chad Jackson, Hoover High School: 6.73 seconds. Boys 60 Yard Dash - 6.69, Boys 300 Meter Dash - 37.25 How does that sound? Jul 27, 2009 at 9:07pm otowncoach said: When I was at a D-1 school we used the 300-yd shuttle for the conditioning test at the beginning on the season. By clicking accept or continuing to use the site, you agree to the terms outlined in our. Starting Height - 4'10", Girls Long Jump - 16'7" 5 yard shuttle run progressing every five yards to a 25 yard distance. 100 Yard Shuttle run back and forth over a 10 yard area five times (100 yards total). Partial Shuttle V-Sit Sit and One-Mile 1/4-Mile 1/2-Mile Right Sex Age Curl-ups Curl-ups Run Reach Reach Run Run Run Pull-ups Angle F 6 32 22 12.400 5.500 32 11:20 2:00 2 9 F 7 . The message was clear: Show up in shape and ready to train. However, many sports including field hockey lack such tests. The cookies is used to store the user consent for the cookies in the category "Necessary". jump/10 sec. Girls 1000 Yard Dash - 2:47.62, Boys 1600 Meter Run - 4:26.00 It Tests Deceleration Just As Much The first Shuttle Run wont be too bad. ft. home is a 4 bed, 5.0 bath property. There is a similar metric version of this test, the 4x10m agility run. You have 30 seconds to complete the half lap and 30 seconds for the recovery jog across the centerline. Zac Stacy, Bibb County High School: 6.70 seconds. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. The head coach wanted to do the Pacer test where you run back and forth to a beep the gym class test. Generally, it is a timed 50-yard suicide sprint down and back three times followed by a 5-minute break. If all that matters is winning, what do you have when you lose?". There is a similar metric version of this test, the 4x10m agility run. The following individuals read and discussed the thesis submitted by student Monique Lynae Schaal, and they evaluated her presentation and response to questions during the final oral examination. You should consider the validity, reliability, costs and ease of use for each test. Cookie Preferences / Do Not Sell or Share My Personal Information, Generated by 10.1.2.53 fresh in 50 milliseconds, A School Known For Distance Just Won States With Their 4x4, WATCH: VHSL Class 3/4/5/6 State Meet Archive. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. The rest involves a jog back to the starting point. Burpees jump, hands on ground, extend your legs into a push up position, legs back to chest, jump. Cones are placed 25 yards apart to indicate the sprint distance. Mile, 2 Mile to 1600m, 3200m - Divide by 1.0058 Start on either side of the drill and sprint through the entire drill while weaving in and out of each cone, touch each cone before continuing. 300 meter run time to run 300m on a track testing anaerobic capacity. Starting Height - 5'10", Boys Long Jump - 20'10" The 300-yard shuttle run is a field test commonly used to assess anaerobic capacity. What are good times that they would have to make it in for high school? Klicken Sie auf Einstellungen verwalten um weitere Informationen zu erhalten und Ihre Einstellungen zu verwalten. MLS # VALO2044704 Players stand behind one of the lines facing the second line, and begin running when instructed by the recording. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. 300-yard Shuttle run 25 yards and back, repeating this for 12 runs of 25 yards (300 yard total). OF DISSERTATION APPLICATION OF HIGH PERFORMANCE TRAINING STRATEGIES TO ENHANCE OCCUPATIONAL READINESS IN LAW ENFORCEMENT CADETS Law enforcement requires cadets to achieve a requisite level of, International journal of environmental research and public health. 2022 Amplified Soccer Marketing, LLC Privacy Policy Work With Us All Rights Reserved, Sample College Women's Soccer Summer Workout. -- Viktor Frankl. From individual soccer training plans, videos and tips to soccer-specific nutrition guides, fitness activities and mental game performance, readers will enjoy a well-rounded experience. A Variety of 300 Yard Shuttles Bryan Miller , the Head Strength Coach at Oregon State uses the 300 yard shuttle three different productive ways in his off season program. The significant correlation between Pmean and certain field tests indicates that these tests could be used for the assessment of anaerobic capacity of young basketball players. It is used as part of player assessment in the NFL combine. Boys 300 Meter Dash - 35.90 Boys 300 Meter Dash - 32.82. Start with a foot on one line. It is commonly used as an assessment in American football, basketball, soccer, and most other field and court sports. We also use third-party cookies that help us analyze and understand how you use this website. Girls 300 . Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. That's where the imbalance becomes a problem. View more property details, sales history and Zestimate data on Zillow. workout #1, workout #2, workout #3etc. The key to this exercise is to maintain perfect posture. Girls 500 Yard Dash - 1:11.30 Heres the good news: Unlike strength (which takes a long time to build and improve), you can improve your conditioning level rather quickly. You will be running 2 half fields and one width. Side Split Jump - start with the basic 2 foot bounce, then move your feet out about shoulder width apart. Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Rocky - swing the rope to one side of your body with the rope closed, then swing it to the other side in the same manner. If you cannot run 1 mile in 8:00 or less you are in bad shape, If you can complete the 1 mile but you cannot complete the mile run your level of fitness is below average, If you can make the 1 mile & mile run but cannot make the 400m run you are in decent shape, If you can complete the 1 mile, mile & 400m runs but you cannot complete the 200m you are in good shape, If you can make the 400m, 300m, 200m runs but you cannot make the 100m you are in very good shape.

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