(Measured in elapsed time.)

Three orange cones are placed on the field forming an "L." Cone 1 is at the end of the L, Cone 2 is at the corner of the L and Cone 3 is at the top of the L. There are 5 yards between each cone. The athlete starts in a three-point stance next to Cone 1. He or she sprints to Cone 2, touching the line with the right hand, and then turns and runs back to Cone 1, and touches that line with the right hand. The athlete then runs back to and around the outside of Cone 2, proceeding forward the athlete loops inside and around Cone 3 (as if he were running a figure eight). The athlete then arcs rapidly back around Cone 2 and finishes as he or she crosses the line at Cone 1.

- What it tests: Speed, quickness, flexibility, change of direction, body control.

 

The 20 yard shuttle is a test of speed, explosion, and changing of directions. Technique is highly important. Each prospect will be timed by seconds in how fast they can go 5 yards to their left, then 10 back to the right, and finishing 5 yards to their left in one straight line.

The athlete straddles a yard line and puts one hand down in a three-point stance. He can start by going either right or left. If going right he or she sprints 5 yards to the right and touches the goal line with the right hand. The athlete then runs 10 yards to the left and touches the 10-yard line with the left hand. The athlete completes the skill by running back and through the starting line.

 

The 20 yard dash is a test of acceleration quickness. Often it is critical that you have enough speed to escape an incoming car.

From a three-point stance, a player sprints 20 yards as fast as he or she can.

- What it tests: Pure speed from Point A to Point B

 

 

The push up is a great test for functional upper body strength and endurance, but it also measures a level of core stability. An athlete with poor core strength will begin to drop their hips as they fatigue. These athletes may be less effective at the rotational skills required in many of the movements of the pit stop.

The test is performed with a metronome set at 60 beats per minute. On the beat the athlete must touch the chest to a 4 inch high block on the ground at chest level. On the next beat the athlete must push upward fully extending the elbows. At any point during the performance of the test the athlete fails to remain on beat, fully touch the chest to the block or fully extend the elbows the test is completed. Also if the athlete's hips break below a linear position relative to the ground then the test is allowed to continue until he or she fails to continue, however a notation is made on your results and at which number the break occurred.

 

The athlete assumes a standing posture, with their heels at the start line and facing away from the direction they will be throwing. Holding a 2 (women) or 3 kg (men) medicine ball with both hand extended above the head at arm's length. Begin by swinging the ball down between your legs while flexing the knees. Then in one motion the ball is accelerated upward and back over the head (optimally at about 45 degrees). Several practices may be required to get the best trajectory for maximum distance. The athlete is permitted to fall backward over the line after the ball is released. Three attempts are allowed.

- What it tests: It measures core strength and total body power.