Physical Testing 1 & 2

Taken From: A.B.R.I.S. Index Karl Rohnke, Cowstails and Cobras 

Category: Stretch and Warm Up/Active

Materials Needed: None

Instructions: As many of the tests are extremely difficult, it's a good idea to present the activities to the students with a sense of "Here try this........." and then watch the often surprising results.

Section 1.
1. Kneeling on a pad or rug try to jump a balanced, feet-together standing position without the use of hands on the floor. Balance should be maintained for three seconds after the jump.

2. Bend over at the waist with your index finger placed on the floor and rotate rapidly around your finger (10 turns in 30 seconds). Stand up and attempt to walk a ten foot straight line within five seconds.

3. Grasp the tip of your right shoe (toes) with your left hand, attempt to jump through the circle formed by your left arm and right leg with your left foot (like skipping rope..... well, almost). Or, grasp the tip of your left shoe.....etc.

4. Using a line on the gym floor, stand as if you were going to perform a standing broad jump, except jump backward. Somewhere around 45" seems a good effort.

5. From a squatting position dive forward onto a mat and perform a front shoulder roll. Measure the distance from a starting line to where hands, head or body first make contact with the mat.

6. Run in place (instructor too!) for two minutes at 180 steps a minute. Then take three deep breaths, exhaling completely each time. Finally take a fourth deep breath and hold it for thirty seconds. Nothing to it, what a breeze!

7. Perform a three point head stand for fifteen seconds on a gym mat.

8. Tie a bowline around your waist (with safety knot and proper tightness) and a swiss seat (with proper carabiner clip-in) in less than thirty seconds. Use two separate ropes for each participant. 

9. Sitting on the ground, reach forward, and grasp your toes, straighten your legs, lean back, and sit in this balanced position, with legs off the ground, for ten seconds.

10. With a partner who is lying down ( and who is within 10 lbs. of your weight) lift and place your partner in a fireman's carry position, all within ten seconds. The individual to be lifter is in a simulated unconscious state and therefore can offer no help for the rescuer.

Section 2-
1.Slowly bend from a sitting position, knees flat and legs separated, until your forehead is two fists (one on top of the other) from the floor, and hold that position for five seconds. No bouncing allowed.
2. From a standing position, jack spring from the floor, touching your toes at waist height without bending your knees. Repeat five times quickly. Perform a few a few stretching exercises, before attempting this test, to prevent pulling a groin muscle.

3. Lying on your stomach, with your feet finned to the floor and your fingers laced behind your neck, raise your chin until it is 18" from the floor.

4. Using a pull-up bar, swing your body back and forth a few times to gain momentum, and releasing on the up-swing, fly forward for a distance. Use gym pads if performed on a hardwood floor.

5. Fill a collection of used socks about 1/4 full of sand or small gravel. Throw for distance using whatever technique seems appropriate. DO NOT stand near the thrower or take your eyes off him/her during a wind up. Some of the results are unbelievable.

6. Using a large wire spool (the type used bye electric/telephone companies) try to balance-- walk (feet only, no hands) the spool forward for ten yards, within thirty seconds. The time required may vary as tot the texture of the ground.

7. Do 200 two foot hop up and down only, 200 straddle hops, 200 scissor hops, 25 entre chats, 25 heel clickers, 50 knee-locked heel and toe hops and 50 hops on each foot, all with out stopping.