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Online Fitness Training

We are an online wellness coaching website that provides fitness and wellness programs based on exercise science. We know one size doesn’t fits all and we offer customized programs and fitness and wellness assessments.

Get  a customized program  based on your  needs, goals and fitness level with our support and motivation from real wellness coaches. We will create a customized program for you based on your fitness level, goals and your wellness assessment results. Your  wellness coach will work with you to help you to achieve your  goals , provide you support and motivation. Your coach will monitor your progress, answer any questions and provide you feedback and motivation to help you stay on the right path.

There is a big difference between  an in person trainer and our online wellness coaches.  We design a plan based on a comprehensive wellness assessment and your goals. We create baseline metrics to measure your progress and to make sure that the program we designed is the best option for you, we don’t make programs on the fly. Our wellness coaches will provide you with motivation, guidance and feedback that will help you achieve your goals.  This will be a more complete program that you will be able to measure and the best part is that is really affordable, you won’t find a program like this at a much lower cost. You will receive all your  wellness program instructions and you will know exactly what you did in your workout. And you will be able to contact your trainer as often as you need through our website!

If you have a wellness coach account once you complete  your fitness profile your wellness coaches will contact your to discuss your goals and recommend  an exercise program  for you  based on your goals, fitness levels and preferences. Our programs are created using exercise science and based on thousands of training sessions. We also have 100’s of pre made workouts divided by fitness levels.  Your coach will monitor your progress by reviewing your completed/incomplete logs of  physical activity  and provide you with constructive feedback. You can also order: On Demand: Workouts/ Meal Plans/ Fitness Assessments.

Get a customized program based on your needs, goals and fitness level with our support and motivation from real wellness coaches. Your wellness coach will work with you to help you to achieve your goals, provide you support and motivation. Your coach will monitor your progress, answer any questions and provide you feedback and motivation to help you stay on the right path. We create baseline metrics to measure your progress and to make sure that the program we designed is the best option for you, we don’t make programs on the fly or believe in one size fits all we are all different.

Membership

No, you don’t have to sign any contracts to be a member and get started with us, but please make sure to read our Terms of Service before you subscribe.

Your  wellness coach is  a real human being with experience in the field of health, fitness and wellness. Each wellness coach was hand picked and screened by our All Star Training Center staff  & our CEO and celebrity health and wellness expert Rafy Oquendo.  We assure you, you are in good hands with a real qualified wellness coach.

For your and the trainers’ privacy and safety, at this time we do not allow direct SMS, phone or e-mail communication between parties. However, you and your coach can message one another as often as you like through the our system  in the website and through comments on the web.

There are currently  some special offers for membership plans depending on your goals and needs. Our plans start at  as low as $9.99 to $19.99 a month. Now let’s say you workout 3 times a week with an in person trainer at the national average cost of $60.00 per hour.  This means 12 sessions a month for a total cost of $720.00 and you have to be able to match your schedule with the trainer.  Here at at allstartrainers each month will cost you between $9.99 – $19.99 a month or around $0.42 – $0.83 cents per session or less depending on how many times you exercise per week. That’s less than a bottle of water a day!

Our Plans

Premium Plan : Includes all the features and access to the Fitness App in iOS and Android.  eThe Premium Plus Membership doesn’t include: Wellness Coach, Workout Plans, Fitness Assessment and some exclusive content. Should you choose to upgrade to a Premium Plus  Membership, you will need to purchase the membership in our website www.allstartrainers.com and you will be charged at confirmation of purchase. Your monthly subscription is $9.99 per month. The Premium version includes more than 650 exercise videos and 100’s of workouts and all the features except the ones mentioned before. Your subscription renews automatically unless cancelled at least 24 hours prior to the end of the current period. Cancellation of the current active subscription period is not allowed. You can also manage your subscriptions in My Account on the website after purchase. The renewal price will be the same as your original subscription price. It is not possible to cancel or receive a partial refund for any existing subscription. When you cancel the auto-renewal, access to the Premium and Premium Plus features will not expire immediately, you will have access until the end of the current payment period.

Premium Plus Plan : All Features are included like: Fitness App in iOS and Android, Wellness Coach, Workout Plans, Fitness Assessment and exclusive content. Your monthly subscription is $19.99 per month. The Premium version includes more than 650 exercise videos and 100’s of workouts and all the features and access to a real wellness coach that will recommend workouts for you and provide you with a basic fitness assessment and guidance and motivation. Your subscription renews automatically unless cancelled at least 24 hours prior to the end of the current period. Cancellation of the current active subscription period is not allowed. You can also manage your subscriptions in My Account on the website after purchase. The renewal price will be the same as your original subscription price. It is not possible to cancel or receive a partial refund for any existing subscription. When you cancel the auto-renewal, access to the Premium and Premium Plus features will not expire immediately, you will have access until the end of the current payment period. Wellness Coach with the help of your wellness coach you will be able to plan, analyze and track your physical activity and how this will impact your health.

We offer  web based  exercise science based routines designed by real health and wellness experts. We know one size doesn’t fits all, before participating in our program we determine your fitness level, strengths and weaknesses. We create a personalized and customized  health and wellness program utilizing leading technology in web based wellness coaching. Our customize workouts only cost $19.99 per workout and you will have your workout in your account in your app. You will receive an ebook with information and your workout and will have access to all the videos with your subscription if you decide to cancel your subscription or you are not a member no worries you will receive all the information except access to the videos.

We offer web based  exercise science based programs designed by real health and wellness experts.  We create a personalized and customized EXERCISE PLAN  for 4 weeks utilizing leading technology in web based wellness coaching. Our customize 4 weeks exercise plans only cost $19.99 per exercise plan. You will receive an ebook with information and your exercise plan and will have access to all the videos and workouts with your subscription if you decide to cancel your subscription or you are not a member no worries you will receive all the information except access to the videos.

On Demand Fitness Assessments: Based on your fitness assessment and goals we will provide you with options and recommendations and if you want we can create a customized workout and meal plan based on exercise science and your fitness assessment results tailored for you. OUR FITNESS ASSESSMENT INCLUDES MORE THAN 20 FITNESS TESTING RESULTS and it only cost $19.99.

On Demand Meal Plans: Based on your nutrition assessment and goals we will provide you with options and recommendations and create a customized meal plan based on your fitness and nutrition assessment results tailored for you. Our meal plans only cost $19.99 per meal plan.

HEALTH DISCLAIMER: YOU ARE RESPONSIBLE FOR EXERCISING WITHIN YOUR OWN LIMITS. These exercise programs are not intended to diagnose, treat or prevent any medical condition or to replace your healthcare provider. Consult with your healthcare provider to design an appropriate exercise prescription for you. I understand and accept the Health Disclaimer above. I agree to the All Star Trainers Terms of Service, Subscription Agreement and Privacy Policy. Not all exercises are suitable for everyone before attempting a new exercise take into consideration factors such as flexibility, strength, stamina and overall health to determine whether or not a particular exercise is appropriate for you. This like any exercise or physical activity , is inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of the exercises presented here is solely the responsibility of the participant. All Star Trainers Inc. and its partners disclaim any liability from injury sustained from the use of our exercise programs. We suggest that prior to participate in any physical activity or exercise program you consult your doctor or health care professional. The information provided in this website is intended for general reference purposes only and is not intended to diagnose or address any specific medical conditions. No health, fitness, wellness or sports performance information in this website should be used to treat, cure or prevent any medical condition. “Exercise routines, custom made meal plans and exercise routines on a Ebook format or placed in your App account are created and prepared by All Star Trainers and sent to you. All Star Trainers owns the copyright and ownership to some or all the information in this document, All Star Trainers takes no responsibility for its contents. This document is protected by copyright law and you are not permitted to make copies, reproduce, distribute or electronically post this document. If you would like to publish our content you may obtain a license by contacting us at [email protected]

App Tutorial

This is your profile where you can change your personal settings. If you purchase on demand services like: custom meal plans, workouts, exercise plans and ebooks you will see them here.You will be able to see all your content except the exercise videos even if you cancel your membership. Make sure you download your content right after your purchase. If you have a Premium Plus Plan her you will be able to contact your wellness coach.

We offer you more than 650 exercises and our library is growing. We have exercises for SAQ ( Speed, Agility, Quickness), Abs, rehab and many more.

We offer more than 100 pre packaged workouts and will continue to add more every month to our library. We have workouts for all fitness levels, ages and goals.

We offer more than 50 workout plans that range from 4-8 weeks. The workout plans includes: workouts for different days of the week  and we will continue to add more every month to our library. We have workout plans for all fitness levels, ages and goals.

We offer sample meal plans and  nutrition information on how to eat healthier to help you on your health and wellness goals. We also offer custom meal plans for $19.99.

The health assessment will provide you and your wellness coach with a baseline and a representation of your fitness level. The assessment will help us to provide you with a more personalized workout plan and recommendations to help you achieve your goals. The fitness assessment is included for all the fitness  challenges and with the Premium Plus Membership. Includes:

  • Body Weight
  • Daily Calories to Maintain Weight
  • Daily Calories to Lose Weight
  • BMR- Basal Metabolic Rate
  • BMI- Body Mass Index
  • Body Fat 
  • Waist Circumference
  • Waist To Hip Ratio
  • Waist To Height  
  • Ideal Body Weight
  • TDEE ( Total Daily Energy Expenditure
  • LBM – Lean Body Mass
  • FM – Fat Body Mass
  • Healthy Weight Range 
  • Risk Weight Range
  • MRDC- (Minimum Daily Recommended Calories)
  • Weeks to Goal ( Weight Loss)

We offer web based exercise science based programs designed by real health and wellness experts. We know one size doesn’t fits all, before participating in our program we determine your fitness level, strengths and weaknesses. We create a personalized and customized health and wellness program utilizing leading technology in web based wellness coaching. Our customize workouts only cost $19.99 per workout. You will receive an ebook with information and your workout and will have access to all the videos with your subscription if you decide to cancel your subscription or you are not a member no worries you will receive all the information except access to the videos.

On Demand Meal Plans: Based on your nutrition assessment and goals we will provide you with options and recommendations and create a customized meal plan based on your fitness and nutrition assessment results tailored for you. Our meal plans only cost $19.99 per meal plan.

We offer web based exercise science based programs designed by real health and wellness experts. We create a personalized and customized exercise plan for 4 weeks utilizing leading technology in web based wellness coaching. Our customize 4 weeks exercise plans only cost $19.99 per exercise plan. You will receive an ebook with information and your exercise plan and will have access to all the videos and workouts with your subscription if you decide to cancel your subscription or you are not a member no worries you will receive all the information except access to the videos.

We provide you with free fitness and nutrition ebooks as well as presentation to help you on your journey.

App Tutorial Videos

Fitness Assessment Instructions

  • Body Weight
  • Waist Circumference
  • 1 Mile Walk 
  • 1 Mile Run
  • Push Ups
  • Trunk Lift
  • Partial Curl Up
  • Pull Ups
  • Bent Knee Sit Ups
  • V Sit Reach 
  • Sit Reach Box

ONLY ON SPORTS TESTING

  • 20/40/60/120 yards
  •  T-Test
  • Vertical Jump
  • 300 Yards
  • Leg Press
  • Leg Extension
  • Squat
  • Bench Press
  • One Leg Curl/ One Leg Extension
  • Body Weight
  • Neck
  • Hips
  • Resting Heart Rate
  • Waist Circumference
  • 1 Mile Walk 
  • 1.5 Mile Run
  • Push Ups
  • Partial Curl Up
  • Sit Reach Yardstick
  • Sit Reach Box

    ONLY ON SPORTS TESTING
  • 20/40/60/120 yards
  •  T-Test
  • Vertical Jump
  • 300 Yards
  • Leg Press
  • Leg Extension
  • Squat
  • Bench Press
  • One Leg Curl/ One Leg Extension

Purpose: Testing body weight is important for determining body composition and for monitoring changes with diet and exercise. Measuring body weight can be valuable for monitoring body fat or muscle mass changes, or for monitoring hydration level. ​ Equipment: Scale which should be calibrated for accuracy using weights authenticated by a government department of weights and measures. Procedure: Stand with minimal movement with hands by your side. Shoes and excess clothing should be removed if possible.

Equipment 1. Measuring tape 2. 4 Post-It notes or chalk per participant Procedure 1. Instruct participant to stand perpendicular to a wall, 6-12 inches away, with their dominant hand towards the wall. 2. Instruct the participant to hold the Post-It  or chalk so that the sticky surface (or chalk) is in line with and facing away from the tip of their fingers. Have the participant stand on their toes, reach up with their dominant hand, and place the Post-It note  ( or chalk mark) as high as possible. 3. Encourage the participant to perform a few standing counter-movement jumps to practice. They may not run or take a step before the jump. 4. Instruct the participant to hold another note in their hand in the manner described above, perform a counter-movement jump, and place the note as high as possible on the wall. 5. Repeat step 4 two more times. 6. Measure the distance between the initial Post-It and the three others. Record all values including the best result.

Standing erect and feet together, wrap the tape around your hips, below your navel at their widest point, (maximal circumference of buttocks ), wrap the tape snugly but do not pull it tight. This measure is used for the hip measure in a waist/hip ratio measure and to calculate body fat in females.

Measure your waist. Use the circumference of your waist at a horizontal level around the navel for men, and at the level with the least width for women. Your arms should be relaxed by your side. Don’t pull or suck in your stomach while you’re measuring. Try to relax and measure as you’re exhaling to get the most accurate measurement.

Wrap the tape around your neck at a point just below the larynx (Adam’s apple). When recording, you need to make sure the tape is not too tight or too loose, It should slope down slightly in the front. Do not place the tape measure over the Adam’s apple. Keep the neck relaxed and the head straight.

You’ll need a specially made box with a measuring scale marked in centimeters, with 23 centimeters at the level of the feet. Removes shoes and sits on the floor with your knees fully extended, feet shoulder-width apart and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, reach along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded.

Objective: Leg strength/body weight ratio indicates how easily you can get and keep your body moving at high speeds Materials/Resources: Leg Press Machine Procedure:  Warm up before the test. Load the weight stack with a weight that you can perform 10 reps. Estimate your 1 RM (Do not attempt to perform a 1RM).  Record the number of reps completed and your body weight

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Go to the workout player and use the 1 RM calculator and enter the information in the assessment form

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Use a 1 RM calculator and enter the information in the assessment form

The push-up  test measures upper body strength and endurance.   Procedure: A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. While keeping a straight line from the toes, to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees. Push back up to the start position. That is one rep.  Continue with this form and complete as many repetitions as possible without breaking form in one minute. Count the maximal number of push-ups performed in good form without rest. Stop the test when you cannot maintain good form on two consecutive reps, or strains forcibly and cannot continue. Record the total number of full push ups completed.

Lie on a cushioned, clean surface with knees flexed and feet about 12 inches  from buttocks. A partner or a bench holds the feet. Make sure the arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk, curling up to touch elbows to thighs, and then lowers the back to the floor so that the shoulder blades touch  the floor, for one curl-up. To start, a timer calls out the signal “ Ready? Go!” and begins timing the participant for one minute. The participant stops on the word “Stop.” Perform as many reps as you can with correct form.

Purpose: The Pull Up Test is used as a measure of upper body pulling muscles strength.
 Instructions: The participant hangs from a horizontal bar with the hands slightly wider than shoulder width at a height the participant can hang from with arms fully extended and feet free from the floor, using either and overhand grasp ( palms facing away from body) or underhand grip ( palms facing toward body). Small participants may be lifted or use a bench or tool  to starting position. Raise your body until the chin clears the top of the bar and lower again to a position where the arms are fully extended. Perform as many correct pull ups as possible

Objective: The 120-yd dash measures an athlete’s rate of linear acceleration and speed endurance from a standing start and his ability to transition and sustain  top speed. Materials/Resources: Flat Surface Four Cones Stop Watch Assistantat yards: 40 , 80, 120 or use single timer far away with split timer stop watch. Procedure: Your Coach or Trainer should measure out a 40 – 80 -120 yard sprint lane with a timing gate placed at the 0-40-80-120 yards. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot. Timing will end when you break the gait at the finish line.

Objective: The 40-yd dash measures an athlete’s rate of linear acceleration from a standing start and his ability to transition to top speed over 4 to 6 seconds. Materials/Resources: Flat Surface Four Cones Stop Watch Assistant Procedure: Your Coach or Trainer should measure out a 40-yard sprint lane with a timing gate placed at the starting and finish lines. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot.Timing will end when you break the gait at the finish line.

Objective: To monitor the development of the athlete’s speed with directional change Materials/Resources: Flat Surface Four Cones Stop Watch One timer, one spotter and one person to record times Procedure: Arrange 4 cones as seen in image. Points A,B,C,D. Have the athlete warm up and stretch before the test. The test begins with the athlete standing at point A. On the go command the athlete sprints forward to point B, touches the base of the cone with the right hand.The athlete then shuttles to the left 5 yards and touches the base of the cone at point C with the left hand. ( Note: When running, the athlete should always face front and not cross the feet. The athlete then shuttles to the right 10 yards. and touches the base of the cone at point D with the right hand. The athlete then shuttles to the left 5 yards. and touches the base of the cone at point B with the left hand, then run backward past point A, at which time the timer stops the watch.

Instructions: The resting heart rate can be taken on the inside of the wrist (radial pulse) (preferred) or on the neck to the side of the windpipe (carotid pulse) (use with caution) Radial Pulse To find the radial pulse, lightly place two fingers along the arm in line and just above the thumb. Once the pulse is identified, count the pulses for 30 seconds and multiply by two. Record the 60-second pulse rate and average over three days. Carotid Pulse To find the carotid pulse, lightly place two fingers on the neck, just to the side of the larynx. Once the pulse is identified, count the pulses for 30 seconds and multiply by two. Record the 60-second pulse rate and average over three days. Points to consider: The touch should be gentle. Excessive pressure can decrease heart rate and blood pressure leading to possible dizziness and fainting. Points to consider: The touch should be gentle.  The test must be taken when the you are calm. Tests must be taken the same time of the morning, to ensure accuracy.ullamcorper mattis, pulvinar leo.

Equipment 1. Measuring tape 2. 4 Post-It notes or chalk per participant Procedure 1. Instruct participant to stand perpendicular to a wall, 6-12 inches away, with their dominant hand towards the wall. 2. Instruct the participant to hold the Post-It  or chalk so that the sticky surface (or chalk) is in line with and facing away from the tip of their fingers. Have the participant stand on their toes, reach up with their dominant hand, and place the Post-It note  ( or chalk mark) as high as possible. 3. Encourage the participant to perform a few standing counter-movement jumps to practice. They may not run or take a step before the jump. 4. Instruct the participant to hold another note in their hand in the manner described above, perform a counter-movement jump, and place the note as high as possible on the wall. 5. Repeat step 4 two more times. 6. Measure the distance between the initial Post-It and the three others. Record all values including the best result.

The 1.5 mile run/walk test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to run/walk a 1.5 mile.  Cardiovascular is a term we use to refer to your heart, lungs, blood vessels, and the way your muscles use oxygen. The results  will help you understand how your performance compares to others of your age Equipment Needed: All you need is a stopwatch or a watch and a flat  1.5 mile running/walking surface. Wear comfortable clothing and approppiate shoes. Performance: When you are ready to begin, start the clock and begin running/walking 1.5 mile as quickly as possible for time and when you finish stop your watch and record your time in minutes and seconds.

Purpose: This test measures aerobic endurance, as a measure of health and an important component of many sporting activities. The purpose of this test is to complete one mile in the fastest possible time. Equipment required: Stopwatch and a smooth and level marked 1 mile track, paper and pencil. ​Procedure: After the test and instructions are given, the participants begin running on the count “Ready? Go!”. If they desire, walking may be interspersed with running, however, they should be encouraged to cover the distance in as short a time as possible. 6-7 year old – 1/4 mile 8-9 year olds – 1/2 mile Tips Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time.

Materials/Resources: • Measuring Stick or Ruler • Adhesive Tape • Alternatively a sit and reach box Procedure: • Tape the yardstick or tape measure to the floor. Place one piece of tape about 24 in. (61cm) long across the yardstick and at a right angle to it at the 15 in.(38 cm) mark. • Sit with the yardstick between your legs with its zero end toward the body, the feet 12 in. (30 cm) apart, toes pointed upward, and the heels nearly touching the edge of the taped line at the 15 in (38 cm) mark. • Slowly reach forward with both hands as far as possible on the yardstick holding the position momentarily. To get the best stretch, you should exhale and drop the head between the arms when reaching. • Be sure to keep your hands adjacent to each other and does not lead with one hand. The fingertips should remain in contact with the yardstick. A score of less than 15 inches (38 cm) indicates that the you could not reach the bottom of the feet. • It is important to have several warm-up attempts rst, and to record the best score of three trials.

Procedure A straight line two feet long is marked on the floor as the baseline. A measuring line four feet long is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0” point. Participant removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. With hands on top of each other, palms down, the student places them on measuring line. With the legs held flat by a partner, the student slowly reaches forward as far as possible, keeping fingers on the measuring line and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.

Objective: Squat leg strength/body weight ratio is considered the most functional test for predicting sprinting and jumping ability. Materials/Resources: • Squat – Barbell Procedure: • Warm up before the test • Load the barbell with a weight that you can perform 10 reps • Estimate your 1 RM • Do not attempt to perform a 1RM • Record the number of reps completed and your body weight

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Use a 1 RM calculator and enter the information in the assessment form.

The test provides the strength ratio of the quadriceps and hamstrings. This helps to test for muscle imbalances and prevent injuries. Materials/Resources: Leg Extension Machine Procedure: • Warm up before the test • Load the weight stack with a weight that you can perform 10 reps •  Estimate your 1 RM (Do not attempt to perform a 1RM) • Record the number of reps completed on each machine • Use a 1 RM calculator and enter the information in the assessment form

Equipment 1. Metronome 2. Ruler 3. Masking Tape 4. Mat Procedure 1. Lay on the floor on your back on a mat with the knees at 90 degrees. The arms are at the side (on the floor), with the fingers touching a four-inch (10- centimeter) piece of masking tape (that is placed on the floor perpendicular to the fingers). A second piece of masking tape is placed 8 centimeters away (three inches; for those who are ≥45 years) or 12 centimeters (five inches; for those who are <45 years) beyond (but parallel to) the first. 2. Set a metronome to 40 beats/min and do slow, controlled, curl ups to lift the shoulder blades off the mat (the trunk makes a 30 degree angle with the mat) in time with the metronome (20 curl-ups per minute). The low back should be flattened before curling up. 3. Perform as many curl-ups as possible without pausing, up to a maximum of 75.

To lift the upper body off the floor up to a maximum of 12 inches using the muscles of the back and hold the position to allow for the measurement.    Equipment: Gym Mat Measuring device A coin or a marker Pencil and paper Assistant   Preparation:  Warm up before the test. Lie flat on the mat or floor in a prone position ( face down) with your toes pointed and hands under the quadriceps. The assistant  will place a coin or marker on the mat in line with the participant eyes. This will help the participant to maintain their head in the right position while lifting the trunk.  Movement: The participant will begin to lift their trunk off the floor in a slow and controlled manner. The maximum height is 12 inches. During the movement the participant head should stay align with their spine. The end position is held long enough for the assistant to place the ruler on the floor in front  or on side of the participant. 2 Trials are allowed in these test  using the best of 1 out of 2. The participants are encouraged not to exceed 12 inches. Whole inches are recorded and place into the assessment page.

Objective: The aim of this test is to determine the time to run to rst base. It is also a a reliable indicator of speed and agility around the eld. Materials/Resources: • Marked Baseball Field • Stopwatch  Procedure: The test involves running a maximum sprint from home to first base, with the time recorded. The measurements are often taken during game play, but a testing situation can be set up for measurement purposes. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position over the home plate, in preparation to receive a pitch. After mimic hitting the ball, the hitter runs as fast as possible to first base.  The tester should provide hints to maximizing speed and encouragement to continue running hard through the first base.

Objective: The 20-yd dash measures an athlete’s rate of linear acceleration from a standing start and his ability to transition to top speed. Materials/Resources: Flat Surface Four Cones Stop Watch Assistantat 20 yards or use single timer far away with split timer stop watch. Procedure: Your Coach or Trainer should measure out a 20 yards sprint lane with a timing gate placed at the 20 yards. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot. Timing will end when you break the gait at the finish line.

Materials/Resources: Flat Surface Four Cones Stop Watch Assistant 60 yards or use single timer far away with split timer stop watch. Procedure: Your Coach or Trainer should measure out a 60 yards sprint lane with a timing gate placed at the 60 yards. You should be in a 3-point (or 4-point) stance at the starting line. Hold your set position for 2-3 seconds. Timing starts upon movement from set position. Test administrator will watch for pick-up of back heel from set position of your trailing foot. Timing will end when you break the gait at the finish line.

Equipment 1. Measuring tape 2. 4 Post-It notes or chalk per participant Procedure 1. Instruct participant to stand perpendicular to a wall, 6-12 inches away, with their dominant hand towards the wall. 2. Instruct the participant to hold the Post-It  or chalk so that the sticky surface (or chalk) is in line with and facing away from the tip of their fingers. Have the participant stand on their toes, reach up with their dominant hand, and place the Post-It note  ( or chalk mark) as high as possible. 3. Encourage the participant to perform a few standing counter-movement jumps to practice. They may not run or take a step before the jump. 4. Instruct the participant to hold another note in their hand in the manner described above, perform a counter-movement jump, and place the note as high as possible on the wall. 5. Repeat step 4 two more times. 6. Measure the distance between the initial Post-It and the three others. Record all values including the best result.