Skills Tests Rules and Procedures

Testing Rules and Procedures

Seated Shot Put

This test is used to measure an athlete's upper body power.
The best of the three attempts will be recorded.


  • Athlete will sit on the floor in V sit position with his/her back up against the wall. Legs must lay flat on the floor.
  • The athlete's lower back must remain against the wall during the entire throw. The athlete's upper back may come off the wall, but the lower back must remain stationary. Throws that are done while the lower back leaves contact from the wall will not be counted.
  • Athlete will throw the shot, utilizing both hands, as far as he/she can. Distance will be marked and the shot returned to the athlete for their next attempt

Pro Agility (Gym Floor or Indoor Track)

This test is 20-yard agility test. Each athlete will perform 2 electronically timed attempts. The better of the two attempts will be recorded.


  • Athletes will begin each attempt by straddling the middle line, while facing the timer. Athletes will be instructed by the person running the test as to when they may begin
  • Athletes use their right hand to touch the line on the right and his/her left hand when touching the line to the left. It is extremely important that athletes touch both lines with the correct hand.
  • Athletes may go to either direction at the start. After touching the line, athlete will sprint back across 10 yards to the other line, touching it with the correct hand. Athlete will then sprint back, finishing across the middle line.
  • If an athlete falls, or fails to perform the test correctly, they will be allowed to redo the attempt, at the discretion of the starter and/or finish line representative

Vertical Jump

This test will be measured by utilizing a Vertec™ system. Each athlete will perform three attempts, with the best of the three being recorded to the nearest one-half inch.


  • Athlete should prepare to jump by standing with their dominant hand/arm closest to the Vertec™.
  • Athlete is allowed to bend in any position and use their arms in any fashion they want, but they must jump stationary off of two feet. Athletes are not allowed to perform a "gather step", or have a "running start".

Broad Jump

The standing broad jump will be measured as the distance from the starting line to the nearest heel. Measurements will be taken in inches, to the nearest one/half inch. The best of three attempts will be recorded.


  • The athlete must jump and be able to "stick" the landing.
  • No gather step or running start is allowed
  • The athlete is not allowed to fall backwards and/or reach back with a hand.

10-Yard Dash / 40-Yard Dash (Indoor or Outdoor Track)

Each athlete will have the opportunity to run two electronically timed 40-yard sprints with electronic timers recording times at both 10 and 40 yards. Athlete times will be timed to the nearest one-hundredth of a second, with the better of the two attempts recorded.


  • Athlete must start each sprint from a 3-point stance.
  • The "Starter" will monitor each start and start the timer, on the athlete's first movement.
  • If an athlete falls, or fails to perform the test correctly, they will be allowed to redo the attempt, at the discretion of the starter and/or finish line representative.

Bench Press

Each athlete will perform as many repetitions as possible with the chosen weight. Weight choices are: 65lbs, 95lbs, 125lbs, 155lbs, 185lbs, or 225 lbs.

Total repetitions obtained will then be converted to a One-Repetition Maximum, using a formula. This One-Repetition Maximum will be recorded.


  • Buttocks cannot be raised off the bench.
  • The elbows must be completely locked in order for each repetition to count