Co-ordination Power

1. Co-ordinationPower SHMD 249 14/3/2012

2. Power Is the production of strength at speed and can be seen when we throw an object or perform a sprint start.

3. Vertical Jump Test • Advantage:quick & easy to perform. • Disadvantage: difficult to mark the wall & the peak of the jump. • Equipment: smooth wall, chalk, tape measure.

4. Procedure • The athlete rubs chalk on their fingers, and stands about 15cm away from the wall. • With their feet flat on the floor, they reach as high as they can and make a mark on the wall. • The athlete rubs more chalk on their fingers. • They bend their knees to 90 degrees and jump as high as they can into the air. • At the top of their jump they make a second chalk mark with their fingertips. • The trainer measures the difference between the 2 marks – this is their standing jump score. • This test is done 3 times, so the athlete can take the best of their 3 jumps.

5. Scoring

6. Standing Long Jump Test (Broad Jump)  • Purpose: To measure the explosive power of the legs. • Equipment required: Tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. The take off line should be clearly marked.

7. Procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed.

8. Scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating scale for the standing long jump test for adults.

9. Advantages: This test is simple and quick to perform, requiring minimal equipment. • Disadvantages:  There is some skill component in this test. • Comments: Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. The World Record for the standing long jump is held by Norwegian Arne Tvervaag, who jumped 3.71 meters.

10. 3 Hop Test • Purpose:  To measure horizontal and vertical power of the legs with a component of balance and coordination. • Equipment required:  Tape measure to measure distance jumped, flat grass area. The starting take off line should be clearly marked.

11. Procedure The aim of this test is to perform three consecutive double-leg hops as far as possible. Stretch out approximately 30 feet of rope or tape measure to mark the hopping direction and to aid recording the jump distance. The athlete starts by standing behind a line with feet shoulder width apart. When ready, they are to perform three consecutive broad jumps non-stop, using a forward as well as a vertical jump style that allows them to gain maximum distance. They are able to use their arms assist the explosive movement and for balance.

12. Advantages:  This test is simple and quick to perform, requiring minimal equipment. • Disadvantages:  There is some skill component in this test. • Comments:  Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. The World Record for the standing long jump is held by Norwegian Arne Tvervaag, who jumped 3.71 meters.

13. Co-ordination: The ability to use the senses with the body parts to perform motor tasks smoothly and accurately.

14. Alternate Hand Wall Toss Test • Purpose:  To measure hand-eye coordination • Equipment required:  Tennis ball or baseball, smooth and solid wall, marking tape, stopwatch.

15. Procedure:A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can continue for a nominated number of attempts or for a set time period (e.g. 30 seconds). By adding the constraint of a set time period, you also add the factor of working under pressure.

16. Scoring:  This table lists general ratings for the Wall Toss Test, based on the score of the number of successful catches in a 30 second period.

17. Variations:There are numerous variation that can be made to the procedures of this test depending on the desired outcomes: the size, weight and shape of the object, the distance from the wall, the number of attempts or time period can all be varied. The procedure should be recorded with the results and kept consistent for future testing of the same subjects. • Advantages:minimal equipment and costs are involved in conducting this test, and it can be self-administered. • Disadvantages:the ability to catch the ball can be affected by how hard and straight the ball is thrown to the wall. You may want to draw a target on the wall to help with throwing accuracy. The test results may be skewed if the subject 'flukes' a few catches, so repeating the test a few times may result in more accurate results.

18. Revision Questions • Know: the purpose, advantages and disadvantages of each test. • You will not be asked to describe the procedure of a test in a test/exam.