THE SCC ATHLETIC TESTING BATTERY

TEST TESTS FOR Current Score 4-Week Target

(cm)

Lower Body Force

CMJ 54
Production 50.8

RSI Ratio
Plyometric Ability /
Reactive Strength Index
Reactive Ankle 3.28
(RSI) 3.13
Strength

Time (s)

30 m Sprint Linear Speed 3.94

4.10

MAS (km/h)

1.5-2Km Time Trial -

Aerobic Fitness 15.8
Max Aerobic Speed 15.0
 GUIDE TO THE TESTING BATTERY

These performance assessments are used in elite strength and conditioning environments.

At SCC, we want to develop the strongest, fastest and fittest athletes, who have the
capacity to excel in their chosen sport, activity or event.

Guides to each assessment, and specific programs are included on developing each
quality.

We have developed a testing battery to identify strength, speed, and aerobic fitness. This
develops individualised targets, specific to the individual, plus a program designed to
build your total athleticism.

Each score is automatically calculated using our algorithms. Input your scores for each
test on the specific spreadsheets (the 4 following this sheet) in the white boxes. Your
program is then individualised and programmed specifically for you, or your athlete.

In 4-weeks time, re-test your scores and measure your total athletic improvement.

A dditional L oad ( kg)

Countermovement Jump (CMJ)

Timestamp (s) Flight Time (s) Jump Height (cm)

Release 0.35
0.65 50.8
Landing 1

To calculate Jump Height, we reccomend using an app or computer programme such as

Quicktime, Dartfish, MyJump or Hudl Technique to perform video analysis of the clips.

Insert the timestamps for when the feet leave the floor (release) and re-contact (landing)
in the white boxes, and our tool will calculate the jump height.

DEVELOPING YOUR CMJ - The Program

Exercise Reps Sets Notes Progression

Land from a box that is roughly knee Go from a higher box

Altitude Landing 3 6 height, bracing and absorbing the height once you feel
force to come to a controlled stop. competent.

Dip and drive the hips and knees,

driving to get your head as high as Load the jump using
Countermovement Jump 3 6 you can, then stick the landing in the dumbbell, kettlebell,
same fashion as the altitude landing barbell or trap bar.
exercise.

On one leg rather than two, dip and

Remove the pause.
Single Leg drive the hips and knees, driving to
Perform one jump an
Countermovement Jump
3 6 each side get your head as high as you can, then
immediately go straig
stick the landing. Reset for the next
into the next jump.
rep.
 Guide to Assessment

The CMJ gives an excellent insight into an athletes ability to control and produce force at
rapid rates. It allows us to predict Lower Body Max Force, Rate of Force Development,
and Impulse. These qualities are needed to sprint fast, change direction quickly, and
jump high, so developing them is essential for athletic performance.

To perform this test, perform 3 x maximum effort jumps, filming them on a phone or
camera, at a frame rate of at least 60FPS.

Progressions
Here are 3 key exercises we use to develop
Go from a higher box
height once you feel the CMJ ability of our athletes. Perform
competent.
these as a warm-up or main session, and
work off this programme 2-4 times per
Load the jump using a
dumbbell, kettlebell,
barbell or trap bar.
week.

Remove the pause.

Perform one jump and
immediately go straight
into the next jump.
 REACTIVE STRENGTH INDEX

Timestamp Contact Flight Time Reactive Strength Index

Contact 0.12
Release
Landing
0.28
0.78
0.16 0.5 3.13
3.13
DEVLEOPING YOUR RSI - YOUR INDIVIDUALISED PROGRAM
Single Leg Lateral Jumps 3x4
Max Effort Pogos 3x4
Hurdle Jumps 3x4

< 1.5 LOW RSI ABILITY

1.5 - 2.0 MODERATE RSI ABILITY
2.0 - 2.5 WELL ESTABLISHED
2.5 - 3.0 HIGH LEVEL
> 3.0 WORLD CLASS
Record a Drop Jump from a moderate box, on a Phone at at least 60
frames per second (FPS).

This test predicts the reactive strength ability of an athlete, which tells us
suitable plyometric progressions.

We recommend performing the jump from a 30cm Box.

#NAME?
Using an app which displays accurate timestamps - e.g. Hudl, Dartfish,
MyJump.

Low
Establish the frame and timestamp whenBodyweight
the feet firstSAltitude LandSmall
contact the floor Countermovement Jump to Land
and record the timestamp in the white boxes.
Moderate Squatting VariCountermovem
Small Pogos - Fast GCT
Establish the timestamp when the feet are last in contact with the floor (we
call this the release).
Well-Establis Depth Jump Assisted PogoRepeated Countermovement Jumps
Establish when the feet re-contact with the floor after the jump.

Our analysis tool will then generate the contact time and flight time. This
HighStrength
will then generate a Reactive Level Index
Moderate
ScoreDroMax Effort
(RSI) which willPallow
Hurdle Jumps
us to reccomend three suitable exercises for that athlete.
World Class Single Leg LaHigh Drop JuSingle Leg Pogos
ovement Jump to Land

ermovement Jumps
 DEVELOPING SPEED - 30m Test

Rep 1 Rep 2 Rep 3

30m Time
4.12 4.24 4.1
(s)

DEVLEOPING ACCELERATION PROGRAM - KEY DRILLS

SINGLE LEG BOUNDS
3 BOUNDS INTO 10m SPRINT
FALLING START SPRINT

DEVLEOPING TOP SPEED PROGRAM - KEY DRILLS

SCISSOR RUN
A-SKIP
HIGH KNEE RUN
SPRINT
 Get a friend or coach to time three sets of 30m efforts from a
EVELOPING SPEED - 30m Test standing start.

Rest for 3-5 minutes between each effort.

Best Rep (s)

4.10 Record the times on a stopwatch, or timing gates if you have

access to them.
4.10
Insert your times in seconds in the white boxes.
OGRAM - KEY DRILLS Low Bodyweight SAltitude Land
3 x 6 each side In the 2nd and 3rd boxes, we include our favourite reccomended
3 Reps each side Moderate andSquatting
exercises for both acceleration top speedVari
Countermovem
development.
20m Sprint
After a well structured warm-up, perform
Well-Establis each Assisted
Depth Jump of these Pogo
drills 2-4
RAM - KEY DRILLS times per week to develop your speed and 30m sprint
4 x 30 metres performance.
4 x 30 metres
4 x 30 metres
6 x 40-60 metres
orts from a

f you have

Small Countermovement Jump to Land

e reccomended
opment. Small Pogos - Fast GCT

these drillsRepeated
2-4 Countermovement Jumps
int
 1.5-2Km Time Trial - Aerobic Fitness

Time Trial - Insert the recorded time over 1.5-2km

Time
Distance (m) Predicted MAS (m/s)
Minutes Seconds
2000 8 0 4.2

Reccomended Sessions
Aerobic
Capacity 4 minutes on, 2 minutes off x 4 Reps
Intervals

Tabata 20 seconds on, 10 seconds off x 8 Reps, 2 minutes

Intervals off, 4 Sets

Repeat and 15 seconds on, 15 seconds off x 6 Reps, 2 minutes

Recover off, x 4 Sets

Muscle
Buffering /
2 minutes on, 2 minutes off x 6 Reps
Lactate
Tolerance
m Time Trial - Aerobic Fitness

me over 1.5-2km

Predicted MAS (km/h) Record your athletes 1500-2000m time trial in

15.0 minutes and seconds (we suggest 1600m - 4 loops
of a track and close to an exact mile).
Speed (km/h)
An ideal working time is around 5-6 minutes.
13.5
Insert the distance in metres, and the time in
minutes and seconds in the white boxes.
15.0
From this, our analysis tool generates suitable
reccomended intensities for different sessions, all
targeted at different components of aerobic
18.0 fitness.

16.5
 time trial in
1600m - 4 loops
ile).

5-6 minutes.

the time in
boxes.

ates suitable
ent sessions, all
of aerobic