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Instructions:

1. Cones A and B should be set up 40 yards apart in a
straight line.
2. The time will begin once your hand leaves the ground and ends once your hip crosses the line where cone B lies.
3. Start at cone A in a 3-pt stance with your
preference of hand down.
4. Sprint to cone B in a straight line,
attempting to be in a forward lean the entire time to
continue accelerating.

40 Yard Dash

40 Yard Dash Metric

Instructions:
1. With a tape measure lining the testing area, start at the line next to Cone A with your toes aligned with the start of the tape measure.
2. Beginning with the feet between hip
-to shoulder-width apart, perform a broad jump by rapidly performing a 1⁄2 squat down and jumping, “throwing” the arms and torso, up and out 45°.
3. You must land the broad jump without falling backwards.
4. Your broad jump should be measured at the back of the heel. If you land in a staggered stance with one foot forward and one back, the measurement should be taken at the heel of foot that is furthest back.

Broad Jump

Broad Jump Metric

Instructions:

1. All cones are set up 5 yards apart in a straight line (Cones B and C should be 10 yards apart).
2. The timer will begin once your hand leaves the ground and ends once your hips cross the line where Cone A is.
3. Start in a 3-pt stance with cone A in front of you. The hand on the ground signifies the direction in which the you will be performing the repetition. For this example, the athlete will be performing the rep to the right, thus starting with the right hand on the ground.
4. You will turn and sprint to cone B, decelerating and touching the line where cone B is with your right hand. The right foot/leg should just pass this same line. You cannot brace with their left (opposing) hand when changing direction to the left. Note: The rep does not count if the opposing hand braces when changing direction.
5. You will then accelerate and sprint to cone C, decelerating and touching the line where cone C is with your left hand. Once again, do not brace with the right hand when changing direction to the right.
6. You will make your final turn and sprint through Cone A to finish the repetition.

5 - 10 - 10  Agility Test

5-10-5 shuttle

5 - 10 - 5 Agility Test

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Green Bay Packers Girls Flag Digital Showcase

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Green Bay Packers Girls Flag Digital Showcase

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