NutritioN & traiNiNgInformational Guide

PriME. PErForM. rECoVEr.

tablE oF CoNtENtsHealthy Lifestyle 1

Nutrition 2

Mealtime Considerations 3

The Food Groups 4 - 8

Hydration 9

Exercise 10 - 12

Mental Health 13

gatoradE Nba traiNiNg CENtEr:

Fitness/Athleticism Stations–BodyComposition/PerformanceStations 15- 22

Fitness/Athleticism Stations–:30IntervalEvents 23 - 28

Scorecard 29

Welcome,andthanksforparticipatingintheGatoradeNBATrainingCenter.Thisuniqueeventpromotesphysicalfitnessandhealthylifestylechoicesforyoungathletesages13-17.TheGatoradeNBATrainingCenterprovideseachparticipatingathleteastandardizednationalfitnessevaluationandtoolstohelpliveahealthylifestyle.

Thisguideservesasavaluableresourceforyourathleticdevelopment,addressingtopicssuchas:• HealthyLifestyles• Nutrition• ExplanationoftheFoodGroups• Exercise• Hydration• MentalHealth• GatoradeNBATrainingCenterTestingStations

liVE a hEalthy liFEstylEWhat isahealthy lifestyle?Ahealthy lifestyle reflectsyourattitudeandvalues.It’sawayoflivingthatresultsinahealthymind,bodyandspirit.Healthylifestylesarebuiltuponafoundationofthreekeyareas:Nutrition,ExerciseandMentalhealth.

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NutritioNEatingfoodsthataregoodforthebodyandrichinvitalnutrientsisanimportant component of a healthy lifestyle. Avoiding foods that areprocessedorprovidelittlenutritionalvalueisequallyimportant.Remembertoeatallfoodsinmoderation.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC.

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MEaltiME CoNsidEratioNsTakeabriefmomenttothinkaboutwhatitemsshouldbeonyourplate.Fruits,vegetables,wholegrains,reducedfatdairyproductsandleanproteinsarefullofessentialnutrientsyourbodyneeds.Athletesofallagesandskilllevelsneedtoburntherightfueltooperateatpeakperformance.Yourchoicesinthekitchenshouldassistyourgameonthecourt.

Besureto reviewtheNutritionFacts labelandthe ingredientsonpre-packaged foods. These tools give you the ability to make smart foodchoices.Lookatthecaloriesandtheservingsize.Youmaybesurprisedtofindtheservingsizeisn’taslargeasyouthought.

Whensnackingbeforeorafterpractice,tryfruitorunsaltednuts.Theywillsatisfyyourhungerwithfewercaloriesthancandybarsorchips.

5 Tips for a HealTHy Meal1. Fill half of your plate with fruits and vegetables Fruitsandvegetablesare fullofvaluablenutrientsyourbodyneeds.

Theyallowyoutofillupwithoutalotofcalories.2. Eat lean protein Chooseleancutsofbeeforpork,askinlesschickenbreastorbeansto

add protein to your diet.Try to incorporate seafood as your proteintwiceaweek.

3. Make half of your grains whole grains Lookfor“100%wholegrain”or“100%wholewheat”onthepackaging

label.Wholegrainsprovideimportantnutrients,suchasfiber.Refinedgrains,suchaswhitebreadorwhiterice,shouldbeavoided.

4. Slow down Take time to enjoy the assorted flavors and textures of your food. A

slower pace when eating allows your stomach to notify your brainwhenitisfull.Eatingquicklymaycauseyoutoovereat.

5. Control portion sizes Makeafist–that’saboutthesizeofyourstomach.Asyoucansee,overeating

is easy to do. Consider using a smaller plate to help control portionsizes.Youcanthenenjoyeverythingonyourplatewithoutovereating.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC.3

What Foods arE iN thE graiNs grouP?Anyfoodmadefromwheat,rice,oats,cornmeal,barleyoranothercerealgrainisagrainproduct.Bread,pasta,oatmeal,breakfastcereals,tortillas,andgritsareexamplesofgrainproducts.

Grainsaredividedinto2subgroups,whole grains and refined grains.Whole grains contain the entire grain kernel – the bran, germ, andendosperm.Examplesinclude:• whole-wheatbread• oatmeal• brownrice

Refinedgrainshavebeenmilled,aprocess that removes thebranandgerm.Refining removesdietaryfiber, iron,andmanyBvitamins.Someexamplesofrefinedgrainproductsare:• whitebread• whiterice

Mostrefinedgrainsareenriched.ThismeanscertainBvitamins(thiamin,riboflavin, niacin, folic acid) and iron are added back after processing,howeverfiberisnotaddedbacktoenrichedgrains.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Grains. http://www.choosemyplate.gov/foodgroups/grains.html. Accessed August 9, 2011.v 4

What Foods arE iN thE VEgEtablE grouP?Anyvegetableor100%vegetablejuicecountsasamemberoftheVegetableGroup.Vegetablesmayberaworcooked;fresh,frozen,canned,ordried.

Vegetablesareorganizedintosubgroups,basedontheirnutrientcontent.Somecommonlyeatenvegetablesineachsubgroupare:

Dark green vegetablesbroccolicollardgreensromainelettucespinach

Red & orange vegetablescarrotspumpkinredpepperssweetpotatoestomatoes

Starchy vegetablescornblack-eyedpeaspeaslimabeanspotatoes

Other vegetablesartichokesasparaguscabbagecauliflowercelerycucumbersgreenbeansgreenpeppersmushroomsonionszucchini

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Vegetables. http://www.choosemyplate.gov/foodgroups/vegetables.html. Accessed August 9, 2011.5

What Foods arE iN thE Fruit grouP?Anyfruitor100%fruitjuicecountsaspartoftheFruitGroup.Fruitsmaybefresh,canned,frozen,ordried.Somecommonlyeatenfruitsare:

applesbananasstrawberriescherriesgrapefruitgrapescantaloupewatermelonnectarinesorangespeachespineappleraisins

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Fruits. http://www.choosemyplate.gov/foodgroups/fruits.html. Accessed August 9, 2011. 6

What Foods arE iN thE dairy grouP?Allfluidmilkproductsandmanyfoodsmadefrommilkthatretaintheircalciumcontentareconsideredpartof thedairygroup.Try tochoosefat-freeorlow-fatmilk,yogurt,andcheese.SomecommonlyeatenchoicesintheDairyGroupare:

Milkfat-free(skim)lowfat(1%)reducedfat(2%)wholemilk

Dessertspuddingsfrozenyogurticecream

Cheesecheddarmozzarellacottagecheese

Yogurtfat-freelowfatwholemilkyogurt

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Dairy. http://www.choosemyplate.gov/foodgroups/dairy.html. Accessed August 9, 2011.7

What Foods arE iN thE ProtEiN grouP?Allfoodsmadefrommeat,poultry,seafood,beansandpeas,eggs,processedsoyproducts,nuts,andseedsareconsideredpartoftheProteinFoodsGroup.Selectavarietyofproteinfoodstoimprovenutrientintakeandhealthbenefits.Meatandpoultrychoicesshouldbeleanorlow-fat.Selectseafoodthatisrichinomega-3fattyacids,suchassalmon,trout,sardines,anchovies,herring,Pacific oysters, and mackerel. Processed meats such as ham, sausage,frankfurters,andluncheonordelimeatshaveaddedsodium.Trytolimitsodiumintake.

SomecommonlyeatenchoicesintheProteinFoodsGroupare:

MeatsLeancutsof:beeflambpork

Poultrychickenturkey

Eggschickeneggs

Beans and peasblackbeansblack-eyedpeas

chickpeaslimabeanspintobeanssplitpeas

Nuts and seedsalmondscashewsmixednutspeanutspeanutbutterpecanssunflowerseedswalnuts

Seafoodcatfishsalmonseabasstunaclamscrablobsteroystersscallopsshrimp

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Protein Foods. http://www.choosemyplate.gov/foodgroups/proteinfoods.html. Accessed August 9, 2011. 8

proper HydraTionPlayingatahighlevelstartswithwhatyouputinyourbody.Partofplayingatyourpersonalbestmeansstayingproperlyhydrated.

Yoursweatismadeupofmorethanjustwater.Sweatcontainselectrolyteslikesodium,potassiumandchloridewhichareallessentialmineralsyourbodyneeds.

Whenyoudon’treplacethefluidsandelectrolytesyouloseinyoursweat,you can become dehydrated. Dehydration can lead to muscle cramps,headaches,dizzinessandnegativelyaffectyourathleticperformance.

Gatoraderehydratesbetterthanwaterbyputtingtheessentialelectrolytesback into your body, and delivers carbohydrates that energize yourmusclesandbrain.

CHeCk your HydraTion levelHerearetwoeasywaystotellifyou’rehydrated:1.Checkyoururine-Ifit’sdarklikeapplejuice,youneedmorefluids.Ifit’s

lightlikelemonade,you’reprobablyhydrated.2.Weighyourselfbeforeandafterphysicalactivity: • Makesurenottoweighyourselfinwet/sweatyclothes • Ifyoustaythesameweight,youareprobablyhydrated.Ifyoulose

weight,youneedtodrinkmorefluids.Ifyougainweight,youdranktoomuch.

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ExErCisERegularexerciseisessentialtolivingahealthylifestyle.Tohelpkeepfitandtomaintainahealthybodyweight,dailyexercise isamust.Thephysicalactivityyouchooseisuptoyouandyouhavethepowertochangeyourroutinewhenitbecomesmonotonous.Justremembertokeepmovingforyourhealth’ssake.

What is PhysiCal aCtiVity?Physicalactivitysimplymeansmovementofthebodythatusesenergy.Walkingyourdog,climbingthestairs,playingbasketball,orridingyourbicycleareallgoodexamplesofbeingactive.Physicalactivityshouldbemoderateorvigorousintensity.

Moderate physical activities include:

• Walkingbriskly(about3½milesperhour)• Bicycling(lessthan10milesperhour)• Wateraerobics• Tennis(doubles)

Vigorous physical activities include:• Running/jogging(5milesperhour)• Swimming(freestylelaps)• Aerobics• Basketball(competitive)

Activitiescanbeconsideredvigorous,moderate,orlightinintensity.Thisdependsontheextenttowhichtheymakeyoubreatheharderandyourheart beat faster. Only moderate and vigorousintensity activities count toward meeting yourphysical activity needs.With vigorous activities,yougetsimilarhealthbenefitsinhalfthetimeittakesyouwithmoderateones.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Physical Activity. http://www.choosemyplate.gov/foodgroups/physicalactivity.html. Accessed August 9, 2011. 10

Why is PhysiCal aCtiVity iMPortaNt?Regularphysicalactivitycanproducelongtermhealthbenefits.Everyonecanbenefit frombeingphysicallyactive.Physicalactivityandnutritionworktogetherforbetterhealth.

Being physically active can help you:• Increaseyourchancesoflivinglonger• Feelbetteraboutyourself• Sleepwellatnight• Havestrongermusclesandbones• Achieveormaintainahealthyweight

When you are not physically active, you are more likely to:• Developheartdisease• Developtype2diabetes• Havehighbloodpressureand/or cholesterol• Haveastroke

Some types of physical activity are especially beneficial:• Aerobic activitiesmakeyoubreatheharderandmakeyourheartbeat

faster.Formoderateaerobicactivities,youcantalkwhileyoudothem,butyoucan’tsing.Forvigorousaerobicactivities,youcanonlysayafewwordswithoutstoppingtocatchyourbreath.

• Muscle-strengthening activitiesmakeyourmusclesstronger.Theseincludeactivities likepush-upsandliftingweights. It is importanttoworkallthedifferentpartsofthebody–yourlegs,hips,back,chest,stomach,shoulders,andarms.

• Bone-strengthening activitiesmakeyourbonesstronger.Bonestrength-eningactivities,likejumping,areespeciallyimportantforchildrenandadolescents.Theseactivitiesproduceaforceonthebonesthatpromotesbonegrowthandstrength.

• Balance and stretching activitiesenhancephysicalstabilityandflexibility,which reduces risk of injuries. Examples are gentle stretching, yoga,andmartialarts.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Physical Activity. http://www.choosemyplate.gov/foodgroups/physicalactivity_why.html. Accessed August 9, 2011.11

hoW MuCh PhysiCal aCtiVity is NEEdEd?Physical activity is generally safe for everyone.The health benefits yougainfrombeingactivearefargreaterthanthechancesofgettinghurt.Herearesomethingsyoucandotostaysafewhileyouareactive:

• Ifyouhaven’tbeenactiveinawhile,startslowlyandbuildup.• Chooseactivitiesthatareappropriateforyourfitnesslevel.• Chooseasafeplacetodoyouractivity.• Seeahealthcareproviderifyouhaveahealthproblem.

CHildren and adolesCenTs (6-17 years)Childrenandadolescents shoulddo60minutesormoreofphysicalactivityeachday.Mostofthe60minutesshouldbeeithermoderate-orvigorousintensityaerobicphysicalactivity.Childrenandadolescentsshould include muscle-strengthening activities, like climbing, andbone-strengtheningactivities,likejumping,atleast3daysaweek.

adulTs (18 To 64 years)Adultsshoulddoatleast2hoursand30minuteseachweekofaerobicphysicalactivityatamoderatelevel.Also,eachactivityshouldbedoneforatleast10minutesatatime.Adultsshouldalsodostrengtheningactivities,likeliftingweights,atleast2daysaweek.

U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Physical Activity. http://www.choosemyplate.gov/foodgroups/physicalactivity_amount.html. Accessed August 9, 2011. 12

MENtal hEalthWeallencounterstressinourlives.Howwemanagethatstressplaysamajorroleinourabilitytoliveahealthylifestyle.Failingtomanagestressinaneffectivemannercannegativelyimpactyourbodyandyourrelationshipswithothers.Developingroutinesleepingpatternsandhavingapositiveattitude about life are two powerful tools to manage stress and live ahealthylifestyle.

Anothergreattooltomanageyourstressinvolvessimplebreathingexercises.Breathingexercisesarefast,freeandcanbeperformedbyanyone.Therearenorestrictionsonwhereorwhenyouchoosetoperformbreathingexercises–itisentirelyuptoyou.Thisflexibilitymakesbreathingexercisesone of the most popular and most convenient ways to manage yourstresslevel.

ConTrolled breaTHing direCTions:1.Sitorstandinacomfortable,relaxedposition–aquietareaisbest2.Slowlyinhalethroughyournose,countingtofiveinyourhead3.Exhalethroughyourmouthslowly,countingtoeightinyourheadas

theairleavesyourlungs4.Repeatthisbreathingprocedureseveraltimes5.Youcanperformthisexercisewheneveryoufeeltensesituationstak-

ingatollonyourbody

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TheGatoradeNBATrainingCenterincludesaseriesofbodymeasurements,strength and conditioning stations and endurance tests designed toevaluateyourphysicalfitnessandidentifykeyareasforimprovement.

The conditioning drills on the following pages can be practiced andrepeatedaspartofyourownpersonaltrainingprogram.Coupledwithproper nutrition, the Gatorade NBATraining Center will enhance yourphysicalperformanceandhelpyoureachyourfullathleticpotential.

The Gatorade NBA Training Center features two series of Fitness and Athleticism stations. The first series of stations are body composition/performance stations, such as:HeightWeightStandingVerticalReachNo-StepVerticalJumpShuttleRunZig-ZagHalf-CourtSpeedDribbleStandingBroadJumpWingSpanLaneAgiility

The second series of stations are :30 interval stations, specifically designed to challenge your physical conditioning. These stations include:BasketballWallPassJumpRopeSpeedRevolutionDefensiveLaneSlidesFronttoBackHurdleJumpSidetoSideHurdleJumpFigure8DotDrill

Formoreinformation,pleasevisitwww.nba.com/gatoradetrainingcenter

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FitNEss/athlEtiCisM statioNs – Body Composition stations

HeigHT MeasureMenTPeriodically measuring height allows athletes to evaluate and gauge their physical growth over time.• Removeshoesandstandwithbothfeetonaflat,levelsurface.• Heelsshouldbefirmlyplantedonthefloorandthesubjectshouldbe

standingerect,keepinghis/herheadflatandlookingstraightahead.• Measureheighttothenearest½inch(example5’10½”).

WeigHT MeasureMenTPeriodically measuring weight allows athletes to evaluate and gauge their physical growth over time.• Calibrateadigitalscalewithaknownweightamount,suchasa5lb.

dumbbell.• Removeshoesandanyclothingtoapubliclyappropriatelevel.• Zerooutthescaleandhavethesubjectstandontheplatform.• Repeatthemeasurementtoensureanaccurateweight.• Recordweighttothenearesthalfpound(example179.5lbs.).

sTanding verTiCal reaCHThe standing vertical reach station offers an accurate way of helping to determining your overall vertical leap.• Removeshoesandstandwithbothfeetonaflat,levelsurface.• Heelsshouldbefirmlyplantedonthefloorandthesubjectshouldbe

standingerect,keepinghis/herheadflatand lookingstraightaheadandbackagainstawall.

• Botharmsshouldbeextendedstraightupabovetheheadreachingashighaspossibleupthewallwhilekeepingbothfeetfirmlyplantedonthefloor.

• Measurethedistancefromthefloortothehighestpointtouchedonthewalltothenearest½inch(example8’4½”).

no-sTep verTiCal JuMpThe no-step vertical jump station tests lower body strength and explosive power, jumping ability and overall body extension.• Participantmusthavehis/herverticalreachscorealreadyevaluated• Using aVertec Jump measurement tool, raise the device to a pre-

determinedheightoffthefloor(example8’0”).• Participant should stand beneath the markers and jump straight up

(nosteporrunningstart)andtrytotouchandmoveasmanymarkersaspossible.

• A second attempt should be performed to try to reach and movemoremarkers

• Countthenumberofmarkersthatweremoved.Eachmarkerrepresents½ofaninch.Ifyoumoved15markers,15x½=7.5inches.

• Add the number of inches touched to the device’s pre-determinedheight(example7.5”+8’0”=8’7.5”).

• Subtract the sum from the participant’s previously recorded verticalreachtodeterminehis/hervertical jump(example8’7.5”–6’7.5”=24”verticaljump).

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sHuTTle runThe shuttle run station tests explosiveness, general speed, and endurance.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.• Usingastandard84’lengthhighschoolcourt,fromthebaseline,measure

andmarkwithtapethefollowingdistance:19’(free-throwline).• Conesshouldalsobeplacedattheendofthelinetoassisttheathlete

inquicklyidentifyingtheline.

proCedure• Participantstartswithbothfeetandhandsbehindthebaseline–a3-point

or4-pointstanceissuggested.• Timingbeginsonthewhistle–participantsprintstothetapeline(free-

throwline)andtouchesitwithhis/herhand.• Participantsprintsbacktothebaselineandtouchesthebaselinewith

his/herhand.• Participantsprintsbacktothefree-throwtapelineandtouchesitwith

his/herhand• Participantsprintsbacktothebaselineandtouchesthebaselinewith

his/herhand.• Timingstopsasthebaselineistouchedforthesecondandfinaltime.• Participantmusttoucheachlinewithhis/herhand–notdoingsoresults

inaN/Ascore.• Time should be recorded to the nearest hundredth of a second

(example11.29).

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sHuTTle run - example

BaselineSTART END

2

1 3

419’

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Zig-Zag Half-CourT speed dribbletests speed, hand-eye coordination, changing direction and ball-handling ability.

sTaTion seTup• Useastandard84’highschoolcourt.• Startwherethesidelinemeetsthebaselineandplaceacone(coneA).

Measurealongthesidelineandplaceaconealongthesidelineatthefollowingdistances:12’(coneB)and36’(coneC).

• Next,fromwherethesidelinemeetsthebaseline,measurealongthebaselineandplaceconesatthefollowingdistances20’(coneD)and23’(coneE).

• Measure24’fromconeDtowardmid-courtandpalceacone(coneF).• Finally,createafinish“gate”fortheparticipanttopassthroughbymeasuring

3’totheoutsideofconeA(out-of-bounds)andplaceacone(coneG).

proCedure• Startwithbothfeetbehindthebaselinestartinggate.• Onthewhistle,participantdribblesasquicklyaspossibleroundingthe

conetotheoutsideandchangesdirectiontowardthesecondcone.• After rounding the second cone to the outside, participant changes

directionanddribblestowardthethirdconeathalf-court.• Afterroundingthethirdconetotheoutside,participantmakesaright

turnandspeeddribblesdownthesidelinetowardthebaselinefinishgate.• Theclockstartsonthefirstforwardmotionandstopsastheparticipant

passesthroughthefinishgateatthebaseline.• Participant must maintain his/her dribble throughout, no carrying/

palmingthebasketballnordouble-dribbling.• Eitherhandcanbeusedforthisdrill–participantdoesnotneedtouse

bothhands.• Time should be recorded to the nearest hundredth of a second

(example9.68).

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DE

B

C

F

A GBaseline

Side

line

Final Segment

1st Segment

3rd Segment

2nd Segment

END

12’

36’

24’

20’23’

START

Zig-Zag Half-CourT speed dribble - example

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sTanding broad JuMpThe standing broad jump station tests explosiveness, lower body strength and jumping ability.

sTaTion seTup• Secure20’ofmeasuringtapetothefloorusingcleartape.• Usetapeoranexistinglineonthefloortocreateyourjumpline.

proCedure• Theparticipantshouldjumpfromthezeroinchmarkonthemeasuring

tapewithbothfeettogether.• Measuretothenearesthalfinch,roundingupatthepointwherethe

jumpersbackfootlands.Measureatthebackoftheheel.• Participantshavetwo(2)attemptstojumpasfaraspossiblealongthe

tapemeasureline.Thebestofthetwojumpsisusedforscoring.

Wing-spanPeriodically measuring wingspan allows athletes to evaluate and gauge their physical growth over time.• Standwithbothfeetclosetogetheronaflat,levelsurface.• Heelsshouldbefirmlyplantedonthefloorandthesubjectshouldbe

standingerect,keepinghis/herheadflatand lookingstraightaheadandbackagainstawall.

• Armsshouldbeextendedfromthebodyandheldlevelwiththeshoulders.• Thebackofthehandsshouldbeheldafewinchesoffthewallwiththe

thumbsextendeduptowardtheceiling.• On the wall, mark the spot of the longest finger on each hand and

measurebetweenthosetwomarkingsonthewall.• Measurementshouldbetakentothenearest½inch(example79½).

1’ 2’ 3’ 4’ 5’ 6’ 7’ 8’ 9’ 10’ 11’

Start Line

Measuring Tape

For example:You would measure 5’ 8”

Standing Broad Jump

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lane agiliTyThe lane agility station tests foot speed, coordination & general speed.

sTaTion seTup• Selectanopenbasketball lane in thegymaway fromanyobstacles

andpeople.

proCedure• Participantstartsattheelbowandslidesinadefensivestanceacross

thelaneonthefreethrowline• Atthenextelbow,participantbackpeddlesdowntothebaseline• Participantslidesinadefensivestanceacrossthelaneonthebaseline• Participantsprintsupthelanetothefreethrowline• Theclockstartsonthefirstforwardmotionandstopswhenthepar-

ticipantsprintspastthefreethrowline• Time should be recorded to the nearest hundredth of a second

(example7.29).

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FitNEss/athlEtiCisM statioNs - :30 iNtErVal EVENtsbaskeTball Wall passThe basketball wall pass station tests arm strength, endurance, hand/eye coordination and passing accuracy and speed.

sTaTion seTup• Measure8’fromthewallanduseatapelinetomarkthefloor.• Fromthefloormeasure66”upthewallandusea16”diametercircleto

markthepassingspotonthewall.Thecenterofthespotshouldbe66”offthefloor.

proCedure• Participantstartswithabasketball inhandandbothfeetbehindthe

floortapeline.• Onthewhistle,participantshouldpeformachestpasstowardthewall

–aimingtohitthespotonthewall.• Countthenumberofpassesthatstrikethespotonthewallinathirty

(:30)secondtimeperiod.• ApointshouldNOTbeawardediftheparticipant’sfeetareNOTbehind

thelineand/ortheballdoesNOTstrikeanyportionofthewalltargetspot.

8 feet to wall66”

to centerof circle

Tape Line

Wall Pass: View from Above Wall Pass: View from Side

�oor

wall

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JuMp ropeThe jump rope station tests hand/eye coordination, foot speed and endurance.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.

proCedure• Participantstartswithjumpropeinbothhandswithroperestingon

groundbehindparticipant’sheels.• Onthewhistle,participantshouldbeginjumpingtherope.• Singleordoublehopsovertheropearepermitted.• Forwardorbackwardjumpsarepermitted.• Apointisawardedeachtimetheropepassesclearlyandcleanlyunder

theparticipant’sfeetinthethirty(:30)secondtimeperiod.• Jumpsdonotneedtobeconsecutivetocount.• A point should NOT be awarded if the rope gets caught on the

participant’sfeet.

speed revoluTionThe speed revolution station tests hand/eye coordination, hand speed and endurance.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.

proCedure• Participantstartswithbothhandsonbasketballandballpositionedat

theparticipant’snavel.• On the whistle, participant should begin moving the

basketballaroundhis/herwaist (ineitherdirection)asquicklyaspossible.

• A revolution should be counted each time theparticipantpasses theball in frontofhis/hernavel inthethirty(:30)secondtimeperiod.

• Ifparticipantlosescontrolanddropsthebasketball,he/sheshouldresumebystartingathis/hernavel.

• Revolutionsdonotneedtobeconsecutivetobecounted.• ApointshouldNOTbeawardedforapartialrevolution

oftheballaroundthebody.

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defensive lane slidesThe defensive lane slides station tests foot speed, proper defensive stance, hand/eye coordination and cognitive function.

sTaTion seTup• Measurethewidthofthelane–theshuffledistanceshouldbe12’.• Abeanbagshouldbeplacedonboththeleftandrightblock.

proCedure• Participantstartsholdingone(1)beanbaginhis/herhand.• Asecondbeanbagisplacedontheleftblockofthelane.• Athirdbeanbagisplacedontherightblockofthelane.• Starting fromeitherblockwithhis/herbody in the laneandoutside

footontheblock,theparticipantshouldshuffletotheoppositeblock,placethebeanbaginhis/herhandontheblockandexchangeforthebeanbagonthefloor.

• Participantshouldthenshuffle(withbeanbag inhand) totheotherblock,placethebeanbaginhis/herhandontheblockandexchangeforthebeanbagonthefloor.

• Thisprocedureofslidingacrossthelaneandexchangingbeanbagsisrepeatedasmanytimesaspossibleinthethirty(:30)secondtimeperiod.

• Participantshouldshufflebetweentheblocks–notturnhis/herbodyandrun.

• Apointisawardedeachtimeabeanbagisproperlyexchanged.

Basket (Goal)

Bean BagBean Bag12 feet

X X

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fronT To baCk Hurdle JuMpThe front to back hurdle jump station tests foot speed, depth perception, coor-dination, body control, leg strength and endurance.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.• Two16”diameterspotsshouldbeplacedonthefloor6”apartanda6”

highhurdleshouldbeplacedevenlybetweenthegapinthefloorspots.

proCedure• Participant starts with both feet on the floor spot and the hurdle in

frontofhim/her.• Onthewhistle,participant jumps forwardover thehurdlewithboth

feet,landingontheoppositefloorspotwithbothfeet.• Participantcontinuesbyjumpingbackwardoverthehurdlewithboth

feet,landingonthestartingfloorspotwithbothfeet.• Thisprocedureisrepeatedasmanytimesaspossibleinthethirty(:30)

secondtimeperiod.• Apointisawardedeachtimebothfeetlandonaspotwithoutcoming

intocontactwiththehurdle.

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side To side Hurdle JuMpThe side to side hurdle jump station tests foot speed, depth perception, coordi-nation, body control, leg strength and endurance.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.• Two16”diameterspotsshouldbeplacedonthefloor6”apartanda6”

highhurdleshouldbeplacedevenlybetweenthegapinthefloorspots.

proCedure• Participantstartswithbothfeetontheleftfloorspotandthehurdleon

his/herright.• Onthewhistle,participantjumpstotherightoverthehurdlewithboth

feet,landingontherightfloorspotwithbothfeet.• Participantcontinuesbyjumpingtotheleftoverthehurdlewithboth

feet,landingontheleftfloorspotwithbothfeet.• Thisprocedureisrepeatedasmanytimesaspossibleinthethirty(:30)

secondtimeperiod.• Apointisawardedeachtimebothfeetlandonaspotwithoutcoming

intocontactwiththehurdle.

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figure 8 doT drillThe Figure 8 dot drill station tests foot speed, agility and cognitive function.

sTaTion seTup• Selectanopenspaceinthegymawayfromanyobstaclesandpeople.• Five16”diameterspotsshouldbeplacedonthefloorinthesamepattern

asseeninthediagram.• Measure24”fromthecenterofeachspottothenextspot.

proCedure• Participantstartswithbothfeetonthelowerleftspot.• Onthewhistle,participantjumpswithbothfeetonthecenterspot.• Participantjumpswithbothfeetfromthecenterspottotheupperleftspot.• Participantjumpswithbothfeetfromtheupperleftspottotheupper

rightspot.• Participant jumps with both feet from the upper right spot to the

centerspot.• Participantjumpswithbothfeetfromthecenterspottothelowerrightspot.• Participantjumpswithbothfeetfromthelowerrightspottothelower

leftspot.• Thispatternisrepeatedasmanytimesaspossibleinthethirty(:30)second

timeperiod.• Apointisawardedeachtimebothfeetlandonaspotintheproperorder.

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2 5

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6

4

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