Four Step Method

The Four Step Method is an easy to use procedure to measure your student / athlete’s progress without unnecessarily putting them in a potentially dangerous one repetition maxing situation. Using the basic Performance Testes (Vertical Jump, Pro –Agility Run, 10 yard dash, Broad Jump, Medicine Ball Throw, 3 Cone Drill) allows the teacher to see where the student / athletes are, what they need to work on and where they can focus for improvement.

I have my students graph all their testing results so I can show the use of math in my class and they can see their results over time.

The best way is to video all the testing so the teacher and the student can evaluate their performance. This can be done while the class is testing with a simple camera and basic software that most computers come with. A more technologically advanced method can be used with Dartfish Software so the teacher can use slow motion, frame by frame analysis or even side by side comparison. An added advantage to video- taping is to show the parents at parent – teacher conferences. The parent will be able to see if their child is bending at the back or using their legs in the vertical jump. They can see if there is a difference in the deceleration phase of the Pro Agility run and watch their child’s form in the 10 yard sprint.

In the 4 Step Method the teacher will Test, Evaluate, Set Goals and Develop a Program. The basic Performance Testes can be completed by any student regardless of their fitness level. When a student’s strength increases, their test scores improve. Research has shown a correlation between the vertical jump, sprinting and clean. When the leg strength improves, the student / athlete will be able to lower their center of gravity thus helping their deceleration and improving the Pro Agility Run time. The teacher will be able to show the difference in form with the video tape to the parent and student / athlete.

Testing – refers to assessing the athletic levels of each student/athlete before starting a training program.

Performance Testing identifies the strengths and weaknesses of student/athletes individually and as a team, and enables the coach to design strength and conditioning program that is specific to the each student/athlete’s needs. Pre-testing and Post-testing also identifies how successful the training program was. The three recommended tests are the Vertical Jump, Pro-Agility Run, and 10-Yard Dash. Other tests that can be included are the Long jump, Medicine ball throw and the 3 Cone drill.

Evaluation – refers to analyzing the test results of each individual student/athlete and the team/class as a whole. This is a vital step because the strength coach needs to know specifically what weakness each individual need to work on and what weaknesses the team has to design the most effective program.

Goal Setting – refers to identifying a reasonable time or score that each student/athlete would like to achieve within a certain time period. Setting Performance Goals allows coaches and student/athletes to have a focus point to strive for every time they come into the workout. This helps each individual stay motivated to improve not only as an individual but as a team. Goals should never be set too high or too low. They should be challenging yet realistic and allow for the student/athlete to see improvements each time they test.

Program Design – refers to the training regimen that the strength coach designs so that the student/athlete may achieve his or her goals. Each program should follow the Six Performance Principles for optimal results. Ultimately, effective training programs will result in an improvement in athletic performance.

Setting up the Performance Test:

Height: I like to measure height because it can help me know if a student is going through a growth spurt so I can adjust their lifting program.

The students are lined up in Alphabetical order with their shoes off. The teacher will have a data record card (I use a computer class list) to write down all information.

Equipment and Materials needed:

  • Device to measure height or flat wall against which the athlete stands.
  • Measuring tape or marked area on wall
  • Device to place on the head of the athlete that forms a right angle with the wall

Procedure:

  • Student must have shoes off
  • Student must stand with heels, buttocks, back and head against wall
  • Place device on students head so that a right angle is formed with the wall
  • Measure to the nearest ½ “ and record the height Bodyweight: Is used to calculate power output.

The students are lined up in Alphabetical order with their shoes off. The teacher will have a data record card (I use my computer class list) to write down all information.

Equipment and Materials needed:

  • Scale

Procedure:

  • Student must weigh in with only t-shirt, shorts and socks (no shoes or sweats)
  • Student should weigh prior to any activity to avoid fluctuations due to dehydration
  • Round the bodyweight to the nearest whole pound

Testing Procedure:

If the students stay in alphabetical order it makes the testing move faster. To see how the gym is set up for the Pro Agility and 10 yard dash.

Performance Test # 1 Vertical Jump

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Device to measure vertical jump (I like the Just Jump pad because I can get my entire class through in 20 minut However, you must watch form, students will try lifting legs or slamming down on mat which results in a false reading)

Procedure:

  • Student stands next to the unit
  • Make sure their feet and hips are next to the unit
  • Student reaches as high as possible with one hand, this will be the starting point to measure from
  • With the feet flat the student jumps touching the highest point possib No steps or shuffling the feet are allowed
  • Record the jump to the nearest half inch
  • Record the better of the two jumps

Performance Test # 2 Pro Agility Run

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Electronic Agility Timer or a Stop watch
  • Flat running surface on a wood basketball type floor
  • Floor Tape
  • Measuring Tape

Set up: (you can use the lines of a volleyball court instead of putting tape down)

  • Place one tape line down on the floor
  • Measure 5 yards from the line and put another tape line down
  • Measure 5 yards from the center line and put a tape line down

Procedure:

  • Student stands in a two point (athletic) stance straddling the center line
  • The student always begins by running to the right first
  • The student runs five yards and touches the line with their right hand
  • The student turns and runs ten yards and touches the line with their left hand
  • The student turns and runs five yards through the center line for a total of 20 yards

Performance Test # 3 10 Yard Dash

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Electronic Agility Timer or a Stop watch
  • Flat running surface on a wood basketball type floor
  • Floor Tape
  • Measuring Tape

Set up:

  • You can use the lines of a volleyball court instead of putting tape down or
  • Use the tape that put down for the Pro Agility Run

Procedure:

  • Student places on hand on the starting line
  • The time begins when the student moves (look at the hand on the ground, when it moves start the stop watch)
  • The student runs through the finish line

Alternate distances can be used. 20 yard dash will measure powerful start and acceleration.

Performance Test # 4 Broad Jump (Long Jump)

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Flat running surface on a wood basketball type floor
  • Floor Tape
  • Measuring Tape

Set up:

  • You can use the lines of a volleyball court instead of putting tape down or
  • It is best to tape down the Measuring tape so that it does not move

Procedure:

  • Student stands behind the line
  • Two feet jum When the student lands they are not to move

Performance Test # 5 Medicine Ball Throw

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Flat running surface on a wood basketball type floor
  • Floor Tape
  • Measuring Tape
  • 3kg medicine ball for males, 2kg medicine ball for females.

Set up:

  • You will need a wall so the students can sit against it or put their back on it if you choose to do the standing medicine ball thro
  • The tape measure will be against the wall.

Procedure:

  • Students will sit down with their back against the wall.
  • Holding the medicine ball with both hands the student pushes the ball with both hands equal
  • The student runs through the finish lin

Performance Test # 6 3 Cone Drill

The students are lined up in Alphabetical order. The teacher will have a data record card to write down all information.

Equipment and Materials needed:

  • Electronic Agility Timer or a Stop watch
  • Flat running surface on a wood basketball type floor
  • Floor Tape
  • Measuring Tape

Set up:

  • You can use the lines of a volleyball court instead of putting tape down or
  • Use the tape that put down for the Pro Agility Run

Procedure:

  • Student places on hand on the starting line
  • The time begins when the student moves (look at the hand on the ground, when it moves start the stop watch)
  • The student runs through the finish line

Student can graph all their test scores with the graph provided

Make sure you use the free online HTML cleanup tool to avoid bad HTML practices on your website.