Sit and Reach
The sit and reach test is a measure of the athlete’s flexibility. It specifically
measures the flexibility of the lower back and hamstring muscles.
Males
Females
% rank
inches
centimeters
% rank
inches
centimeters
99
>23
>58
99
>24
>61
90
21.75
55
90
23.75
60
80
20.5
52
80
22.5
57
70
19.5
50
70
21.5
55
60
18.5
47
60
20.5
52
50
17.5
44
50
20.0
51
40
16.5
42
40
19.25
49
30
15.5
39
30
18.25
46
20
14.5
37
20
17.0
43
10
12.25
31
10
15.5
39
01
<10.5
<27
01
<14.0
<36
Best of three trials is recorded to nearest 0.25 inch or 1.0 centimeter. Feet are
spaced 12 inches apart. Heels are at 15 inch or 38-centimeter mark. Exhale through
the stretch.
Joe:
16.5 inches
40th percentile
Toby:
19.25 inches
60th percentile
Kasi:
21.5 inches
70th percentile
Shelby
18.5 inches
30th percentile
T-test
The T-test is used to assess an athlete’s speed at direction changes (agility)
Three cones are set 5 yards apart in a straight line. A fourth cone is placed 10 yards
from the middle cone to form a “T”.
Technique
 Start at the cone at the base of the “T”
 When the athlete is ready, they will sprint towards the middle of the three
cones. On the first signal of movement the timer starts the stopwatch
 The athlete runs to the middle cone and touches the base of the cone
 The athlete then shuffles 5 yards to the left cone and touches the base
 The athlete then shuffles 10 yards to the far right cone and touches the base
 The athlete then shuffles 5 yards back to the middle cone and touches the
base
 The athlete then backpedals 10 yards to the base of the “T” or through the
starting line
 The timer then stops the stopwatch and records the time
Record times to the nearest 0.1 second. Must face forward the entire test. Must
touch all cones. Best time of two trials is recorded.
Sport
Time (s)
Trial 1 (sec) Trial 2 (sec)
College basketball
8.9
Excellent
<9.5
<10.5
(men)
Good
9.6- 10.5
10.6- 11.5
College basketball
9.9
(women)
Average
10.6- 11.5 11.6- 12.5
Competitive college 10.0
athletes (men)
Poor
>11.6
>12.6
Competitive college 10.8
athletes (women)
Resource: Top End Sports
Recreational
10.5
college athletes
(men)
Recreational
12.5
college athletes
Trial 1
Trial 2
Trial 3
(women)
Joe:
10.3
10.3
Good
College tennis
9.4
seconds
seconds
(men)
Toby:
10.9
11.1
Average
Resource: Athletic Body in Balance, pg.
seconds
seconds
138.
Kasi:
13.7
13.4
Poor
Shelby:
seconds
12.4
seconds
seconds
12.1
seconds
Average
Standing Long Jump
The standing long jump (broad jump) tests explosive leg power.
Technique
 The athlete stands behind a line marked on the ground with feet shoulder
width apart
 When the athlete is ready, he/she bends the legs at the knees, pulls the arms
back and gets ready to use a great amount of force to jump as far as possible
 After the athlete jumps and is in the air, he/she must land on both feet
without falling backwards or forwards
 The back foot is then marked and scored
Must land on both feet to be scored. Best of three trials is recorded. Record to
nearest 0.5 inch or 1 cm.
Males
Females
% rank
inches
centimeters
% rank
inches
centimeters
90
148
375
90
124
315
80
133
339
80
115
293
70
122
309
70
110
279
60
116
294
60
104
264
50
110
279
50
98
249
40
104
264
40
92
234
30
98
249
30
86
219
20
92
234
20
80
204
10
86
219
10
74
189
Attempt 1
Attempt 2
Attempt 3
Joe:
96 inches
97 inches
100.5 inches
30th percentile
Toby
97 inches
97 inches
98.5 inches
30th percentile
Kasi:
61 inches
60.5 inches
59.5 inches
<10th percentile
Shelby:
73 inches
68 inches
64.5 inches
<10th percentile
Squat Test
The squat test is used to measure local muscular endurance of the legs.
Technique
 Stand in front of plyometric box, facing away, feet shoulder-width apart
 Squat down and lightly touch the backside on the box
 Immediately stand back up
 Repeat this until the athlete is fatigued or cannot keep up with the
metronome
 Record the number of squats completed
Athlete cannot sit on the box but must rather lightly touch the box with backside.
Squat must be performed with thighs traveling below parallel to the floor. Only one
attempt is allowed.
Ages 18-25
Excellent
Males
Females
>49
>43
Good
44-48
37-43
Above Average
39-43
33-36
Average
35-38
29-32
Below Average
31-34
25-28
Poor
25-30
18-24
Very Poor
<25
<18
Resource: National Register of Personal Trainers
Joe:
39
Above Average
Toby:
51
Excellent
Kasi:
16
Very Poor
Shelby:
52
Excellent
Test Order: 1. Sit and Reach – flexibility
2. T-test- agility
3. Standing Long Jump- max power
4. Squat Test- local muscular endurance
References:
Baechle, T.R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and
conditioning (3rd ed.). Champaign, IL: Human Kinetics.
Cook, Gray. (2003). Athletic Body in Balance, Champaign, IL: Human Kinetics.
(National Register of Personal Trainers (NRPT), 2013).
(Top End Sports (2013). Sport Specific Testing. Retrieved from
http://www.topendsports.com/testing/sportspecific.htm.
Resistance Training Program
Basketball is a total-body sport that involves, sprinting, changes of direction,
jumping, and shuffling. A resistance-training program should have such details
incorporated.
4-week off-season: Sport practice-low, resistance training-high.
Resistance training goal: Hypertrophy
Lower Body Workout (Monday and Thursday)
Exercise
Load
Reps
Sets
Rest
Barbell Single
Leg Squat
Lunge
80% of 1RM
8
4
30-90 seconds
10-12 RM
10-12
3
30-90 seconds
Leg Press
80% of 1RM
8
4
30-90 seconds
Romanian
Deadlift (RDL)
Leg Extension
10-12 RM
10-12
3
30-90 seconds
10-12 RM
10-12
3
30-90 seconds
Standing Calf
Raise
Seated Calf Raise
12-15 RM
12-15
3
30 seconds
12-15 RM
12-15
3
30 seconds
Abdominal
Crunch
-
12-20
3
30 seconds
Upper Body Workout (Tuesday and Friday)
Exercise
Load
Reps
Sets
Rest
Barbell Bench
Press
Lat Pulldown
75% of 1RM
10
4
30-90 seconds
10-12 RM
10-12
3
30-90 seconds
Incline Bench
75% of 1RM
10
4
30-90 seconds
Bent over Row
10-12 RM
10-12
3
30-90 seconds
Dumbbell
Shoulder Press
Dumbbell
Pullover
Biceps Curl
75% of 1RM
10
4
30-90 seconds
10-12 RM
10-12
3
30-90 seconds
10-12 RM
10-12
3
30-90 seconds
Triceps
Pushdown
Hanging Leg
Raise
10-12 RM
10-12
3
30-90 seconds
-
12-20
3
30 seconds
Plyometric Workout (offseason)
This plyometric workout can be done two times per week to increase vertical and
speed. Remember to land softly, maintain athletic posture, and to fully recover
between sets.







Jump Rope (two feet)- 3 x 30 seconds with 45 second rest
Jump Rope (side-to-side)- 3 x 30 seconds with 45 second rest
Forward Skip-1x half court
Backward Skip- 1x half court
Split-Squat Jumps- 2-3 x 30 seconds with 45 second rest
Ice Skaters- 2-3 x 30 seconds with 45 second rest
Burpees- 2-3 x 30 seconds with 60 second rest
4-week pre-season: Sport practice-medium, resistance training-medium.
Resistance training goal: Strength/Hypertrophy
Monday: Heavy day- 100% of calculated loads in Core Exercises
Exercises
Power
Clean
Set 1
Load
90% of
1RM
4
90% of
1RM
4
Load
82% of
1RM
82% of
1RM
82% of
1RM
82% of
1RM
Reps
6
6
6
6
80% of
1RM
8
85% of
1RM
6
85% of
1RM
6
90% of
1RM
4
Load
80% of
1RM
85% of
1RM
85% of
1RM
90% of
1RM
Reps
8
6
6
4
Front Squat Load
Reps
Incline
Bench
Press
Seated Row Load
8-10RM 8-10RM 8-10RM
Reps
8-10
Alternating
Dumbbell
curl
Load
8-10RM 8-10RM 8-10RM
Reps
8-10
Triceps
Pushdown
Load
8-10RM 8-10RM 8-10RM
Reps
8-10
8-10
8-10
Reps
15-20
15-20
15-20
Abdominal
Crunch
Set 4
90% of
1 RM
4
Reps
Push Jerk
Load/Reps
Set 2
Set 3
8-10
8-10
Set 5
Rest
2 minutes
2 minutes
90% of
1RM
4
2 minutes
2 minutes
30-90
seconds
8-10
30-90
seconds
8-10
30-90
seconds
30
seconds
Wednesday: Light day- 80% of calculated loads in Core Exercises
Exercises
Load/Reps
Set 2
Set 3
Set 4
85% of
1 RM
6
85% of
1RM
6
85% of
1RM
6
85% of
1RM
6
2 minutes
Load
80% of
1RM
80% of
1RM
80% of
1RM
80% of
1RM
1-2
minutes
Reps
8
8
8
8
Load
80% of
1RM
8
80% of
1RM
8
85% of
1RM
6
85% of
1RM
6
2 minutes
Load
80% of
1RM
80% of
1RM
85% of
1RM
85% of
1RM
2 minutes
Reps
8
8
6
6
Load
8-10RM
8-10RM 8-10RM
Reps
8-10
8-10
Alternating
Hammer
curl
Load
8-10RM
8-10RM 8-10RM
Reps
8-10
8-10
One armed
Triceps
Extension
Load
8-10RM
8-10RM 8-10RM
Reps
8-10
8-10
8-10
Hanging
Leg Raise
Reps
15-20
15-20
15-20
Hang Clean
Set 1
Load
Reps
Push Jerk
Back Squat
Reps
Incline
Dumbbell
Press
Bent over
Row
Set 5
Rest
30-90
seconds
8-10
30-90
seconds
8-10
30-90
seconds
30
seconds
Friday: Medium day- 90% of calculated loads in Core Exercises
Exercises
Power
Clean
Set 1
Load
90% of
1RM
4
90% of
1RM
4
Load
80% of
1RM
80% of
1RM
82% of
1RM
82% of
1RM
Reps
8
8
6
6
85% of
1RM
6
85% of
1RM
6
87% of
1RM
5
90% of
1RM
4
Load
85% of
1RM
85% of
1RM
87% of
1RM
90% of
1RM
Reps
6
6
5
4
Load
8-10RM 8-10RM 8-10RM
Reps
8-10
Load
8-10RM 8-10RM 8-10RM
Reps
8-10
Load
8-10RM 8-10RM 8-10RM
Reps
8-10
8-10
8-10
Reps
15-20
15-20
15-20
Front Squat Load
Reps
Incline
Bench
Press
One Armed
Row
Barbell
Curl
Triceps
Kickbacks
Abdominal
Crunch
Set 4
90% of
1 RM
4
Reps
Push Jerk
Load/Reps
Set 2
Set 3
8-10
8-10
Set 5
Rest
2 minutes
1-2
minutes
90% of
1RM
4
2 minutes
2 minutes
30-90
seconds
8-10
30-90
seconds
8-10
30-90
seconds
30
seconds
Plyometric Workout (offseason)
Plyometrics, should follow after a good warm up and stretching. Should be done two
days per week before resistance training. 45-second rest between sets




Alternate bounding- 3 sets of 10 reps at 75% intensity
Alternating push off- 3 sets of 10 reps at 90% intensity (using 6-inch box)
Underhand medicine ball throw- 3 sets of 10 reps at 90% intensity
Squat jump- 3 sets of 10 reps at 90% intensity
2-week competitive in-season: Sport practice-high, resistance training-low
Resistance training goal: Maintenance of Strength/Hypertrophy
Never lift legs the day before a game. This can cause fatigue and negatively affect
court performance. Always try to leave two days for recovery.
Exercise
Dumbbell
Bench Press
One armed
Dumbbell
Row
Lunges
Military Press
Neutral-Grip
Chin-Ups
Box Step-Ups
Back
Extension
Abdominal
Crunch
Maintenance (Wednesday)
Load
Sets
Reps
67%,75%,80% 3
12,10,8
Rest
30-90 seconds
8-10RM
8-10
30-90 seconds
67%,75%,80% 3
8-10RM
3
10-12RM
3
12,10,8
8-10
10-12
30-90 seconds
30-90 seconds
60-90 seconds
10-12RM
-
3
3
10-12
15-20
60-90 seconds
30 seconds
-
3
15-20
30 seconds
3
Maintenance (Saturday)
Exercise
Barbell
Single Leg
Squat
Dumbbell
Incline Press
Dumbbell
Upright Row
Lunges
Load
67%,75%,80%,85%
Sets
4
Reps
12,10,8,6
Rest
30-120
seconds.
67%,75%,80%
3
12,10,8
8-10RM
3
8-10
67%,75%,80%
3
12,10,8
Bar Dips
10-12RM
3
10-12
Pull-ups
10-12RM
3
10-12
Good
mornings
Hanging Leg
Raise
12-15RM
3
12-15
-
3
12-20
30-90
seconds
30-90
seconds
30-90
seconds
30-90
seconds
60-90
seconds
30-60
seconds
30 seconds
Focus Training on Maximal Tension
Achieving maximal tension on targeted muscle fibers can occur in two ways.
One way is to lift heavy loads (70%-80% of max) for 8-12 reps or to lift a lighter
load in a fatigued state. Lifting in a fatigued state makes lighter weight feel heavier
and force the muscles to work harder. Putting a maximum effort in trying to strain
muscles to move the weight will ensure optimal muscle growth. Under such tension,
muscles become damaged and repair themselves by becoming bigger.
Limit Isolation Lifts/ Encourage Compound Lifts
Compound lifts are multi-joint movements that involve coordinated actions
of several muscle groups to move a certain weight. The more ligaments, muscles,
and tendons used through the motion, the more compound the lift is. Bench press,
squat, and deadlift are the three core compound lifts that incorporate several
muscle groups and encourage growth. Olympic or power lifts are more constructive
to the body than isolation exercises. Full range multiple joint movements engage
various muscles within the body which work simultaneously. This enhances
coordination and balance and can train small stabilizer muscles. Examples of power
lifts include full snatch, power clean, and power jerk.
Cardiovascular Endurance
Cardiovascular work is best done in the morning. This ensures that
metabolism is raised throughout the day, which can burn more calories and
promote faster muscle growth. Slow steady cardio may result in muscle loss while
sprints or HIIT workouts allow preservation of muscle. A basic sprint workout
includes seven 20-second sprints followed by a 60-90 second rest in-between.
Train the Muscle
Do not think about how much weight is being moved for a particular
workout. What is heavy to one individual may be light to another and vice versa.
Rather, focus on the muscle being worked to ensure optimal growth. Just because
someone can curl 135 pounds does not mean they will have a better physique or are
more athletic than someone who can only curl 30 pounds. While pushing oneself
beyond their comfort zone is key to becoming stronger, technique should remain
the highest priority.
Switch It Up
To achieve maximum tension on muscles, either work with heavy lifts or
work with lighter weight in a fatigued state. This means, for one particular day,
work the legs with heavy squats, front squats, and lunges for four sets each with
reps ranging from eight to twelve. The next day, incorporate a series of different
light kettlebell exercises and pushups with high repetitions. Doing a series of
different forms of exercise will ensure a slower adaptation from the muscles.
Athletic Performance Test and Program Design
Essentials of Strength Training and Conditioning
Jordan Knoepfel