1. Hexagon Agility Test  

• Measures  your  ability  to  change  directions  quickly    • Student  start  inside  the  hexagon  facing  line  A  • At  all  times  throughout  the  test  the  student  is  to  face  line  A  • On  “Go”  (START  timer)  the  student  jumps  with  both  feet  over  line  A  and  back  to  the  middle  • Then  over  line  B  and  back  to  the  middle,  then  over  line  C  and  back  to  the  middle  and  so  on  • Student  is  to  complete  this  exercise  2  consecutive  times  (STOP  timer)    • Record  time  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                            

A  

B  

C  

D  

E  

F  

   

2. Sit and Reach  

• Measures  lower  back  and  hamstring  flexibility    • Remove  shoes  • Sitting  on  the  ground  with  your  legs  extended  in  front  of  your  body,  toes  pointing  up    • Places  soles  of  your  feet  against  the  box  • Place  one  hand  on  top  of  the  other  and  slowly  move  the  metal  measurement  piece  as  far  as  you  can    • Record  distance  (in  cm)  achieved  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                              

   

3. Sit- Ups  

• Measures  muscular  endurance    • Student  starts  lying  with  back  on  the  mat,  knees  bent  and  heels  on  the  floor  • Arms  crossed  over  the  chest  with  each  hand  on  opposite  shoulder  • Using  your  abdominal  muscles  student  will  “curl-­‐up”  (heels  MUST  stay  in  contact  with  ground)  • Making  sure  your  elbows  touch  your  thighs    • Return  back  to  mat    • Must  complete  25  curl-­‐ups  a  minute  to  continue  with  test    • Record  number  of  sit-­‐ups  on  sheet  • Scan  the  QR  code  for  a  visual  demonstration                                                        

     

7. Push Ups  

• Measures  muscular  endurance    • Student  starts  lying  on  their  stomach,  legs  together,  toes  curled    • Hands  at  your  armpits  with  fingers  facing  forward  • Push  up  until  elbows  are  straight    • Make  sure  you  maintain  a  neutral  spine  • Student  lowers  themselves  until  they  reach  their  partners  first  on  the  floor  • Must  complete  25  push  ups  a  minute  to  continue  with  test  (modified  push-­‐ups  are  fine!)  • Record  number  of  push  ups  on  sheet  • Scan  the  QR  code  for  a  visual  demonstration                                                      

     

4. Seated Medicine Ball Throw  

• Measures  upper  body  strength  and  power  • Student  sits  on  the  floor  with  legs  fully  extended  and  back  against  the  wall    • Legs  shoulder  width  apart  • Student  holds  medicine  ball  (6lbs.)  with  hands,  forearms  parallel  to  the  floor    • Student  extends  arms  and  throws  the  ball  as  far  straight  forward  while  keeping  their  back  against  the  wall    • Record  distance  (in  cm)  achieved  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                            

     

5. Standing Long Jump  

• Measures  lower  body  strength  and  power    • Stand  at  the  beginning  of  the  carpet  with  your  feet  slightly  apart  • Swing  your  arms  backwards  and  bend  your  knees    • Bring  your  arms  forwards  and  push  off  the  ground  as  hard  as  you  can    • Jump  forward  as  far  as  possible  while  landing  on  both  feet    • Record  distance  (in  cm)  achieved  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                            

     

8. Vertical Jump  

• Measures  lower  body  power  and  strength  (explosiveness)      • Stand  next  to  the  wall  with  the  measuring  tape,  feet  flat  on  the  floor  • Reach  up  with  your  hand  and  mark  the  distance  of  the  your  reach  (1st  number)  • Bring  your  arms  down  and  bend  your  knees    • Jump  as  high  as  you  can  brining  your  arms  up  to  touch  a  new  distance  on  the  board  (2nd  number)  • Measure  the  distance  between  the  two  marks  (subtract  the  1st  number  from  the  2nd)    • Record  distance  (in  cm)  achieved  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                        

   

6. 30FT/60FT Sprint  

• Measures  all  out  linear  speed    • Student  will  start  with  both  feet  behind  ‘START’  line  (shown  in  diagram  below)  • Student  will  run  as  fast  as  they  can  to  the  finish  line  • The  timer  will  start  when  the  student  running  has  crossed  the  ‘START’  line,  will  split  the  time  when  the  student  gets  to  the  first  pylon,  and  then  stop  the  time  when  the  student  crosses  the  finish  line  • Record  both  times  (30ft/60ft)  on  sheet  when  finished                    

                       

                     

TORONTO MAPLE LEAF OFF-ICE FITNESS CHALLENGE presented by RbK

CHALLENGE #3 30 FT / 60 FT SPRINT CHALLENGE

60Feet

STA

RT

FINIS

H30 Feet

The 30 FT / 60 FT Sprint Challenge is used to measure a persons ability to move quickly while running in a forward direction. For athletes of all ages.

Set up a course as outlined (below) with a 30’ foot mark from the start line and a 60’ foot mark from the start line. Two times will be recorded within one run.

Participants should be in the ready position with their body facing the direction of the run. The laser timer starts and stops when the participant breaks the plain. The participant sprints as quickly as possible in the direction indicated.

Key Teaching Points: Look for perfect form, the athletes body is vertical, shoulders are down and relaxed, arms are simultaneously moving, while the knees are high. Look for quick feet movement.

     

10. Illinois Agility Run  

• Measures  the  ability  to  change  directions  efficiently  and  rapidly  as  possible    • Student  starts  laying  down  behind  the  ‘START’  line,  hands  at  shoulders  • On  ‘GO’  timer  starts  and  student  gets  up  as  quickly  as  they  can  and  runs  through  the  course  • Time  stops,  once  student  breaks  the  finish  line    • Record  time  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                        

     

13. Line Challenge  

• Measures  the  ability  to  change  directions  efficiently  and  rapidly  as  possible    • Student  begins  in  the  middle  of  the  pylons,  straddling  the  ‘START/FINISH’  line  • On  ‘Go’  student  shuffles  to  either  pylon-­‐touches  it,  shuffles  back  to  the  opposite  pylon-­‐touches  it,  and    then  shuffles  back  through  the  center  ‘START/FINISH’  line    • Time  stops,  once  student  breaks  the  finish  line    • Record  time  on  sheet  when  finished                    

                       

                 

TORONTO MAPLE LEAF OFF-ICE FITNESS CHALLENGE presented by RbK

CHALLENGE #5 LINE CHALLENGE

20 Feet

STA

RT / FIN

ISH

The Line Challenge is designed to challenge the participants ability to move quickly while in a lateral direction. For athletes of all ages.

Set up a course as outlined (below) with pylons placed at 20 feet apart. Mark a line down the middle at 10 feet, this is the start / finish line.

With both feet straddled over the start / finish line, the participant shuffles to one of the pylons, shuffles back to the opposite pylon and shuffle back through the starting line. The laser timer starts and stops when the participant breaks the plain.

Related Activities: Lateral shuffles, skipping, line hopping, lateral lunges.

     

9. Alternating Wall Ball Toss  

• Measures  hand-­‐eye  coordination    • Student  stands  behind  the  pylon  line  (5  ft.  Back)    • Student  throws  the  tennis  ball  catching  it  with  alternate  hand  • Continue  throwing  the  ball,  alternating  hands    • Record  how  many  successful  catches  you  have  in  30  seconds    • Each  partner  can  do  it  twice  and  take  an  average  of  your  scores    • Time  starts  when  first  throw  is  made  • Record  number  of  catches  on  sheet  when  finished    • Scan  the  QR  code  for  a  visual  demonstration              

           

TORONTO MAPLE LEAF OFF-ICE FITNESS CHALLENGE presented by RbK

CHALLENGE #7 WALL-BALL-TOSS CHALLENGEThe Wall-Ball-Toss Challenge is designed to challenge a person’s hand-eye coordination.

Athletes born between 1995-1999 should perform the coordination challenge by standing before the five foot mark and toss a ball off the wall while alternating hands or using both hands. Record the number of successful catches that do not hit the ground within 15 seconds.

Athletes born between 1988-1994 should perform the coordination challenge by standing before the five foot mark and underhand toss a ball off the wall and alternate hands. Throw with left, catch with right and so on. Record the number of successful catches that do not hit the ground within 30 seconds.

Set up a course as outlined below with a line marked on the ground five feet from a perfectly flat, straight wall.

   

14. Ski Jumps • Measures  lower  body  strength    • Student  starts  on  one  side  of  the  pad,  in  a  squat  position  (feet  shoulder  width  apart),  elbows  slightly    bent  • Launch  yourself  into  the  air  and  over  the  pad    • Swing  your  arms  up  as  you  jump  to  help  generate  power    • Land  with  your  knees  bent,  and  feet  should  width  apart    • Jump  back  to  the  other  side  and  continue  to  alternate  back  and  forth    • Record  how  many  you  can  do  in  1  minute    • Scan  the  QR  code  for  a  visual  demonstration                                      

   

12. Agility Ladder  

• Measures  agility    • Student  starts  on  right  side  of  agility  ladder  • Right  foot  lands  in  first  square  followed  by  left  foot  • Right  foot  comes  out  on  opposite  side  of  square,  left  foot  enter  second  square  followed  by  right  foot,  and  so  on  • Once  completed,  turn  around  and  do  the  same  thing  back    • Record  how  many  times  you  complete  the  ladder  in  1  minute    • Scan  the  QR  code  for  a  visual  demonstration                                                              

     

11. Shoulder Flexibility  

• Measures  flexibility/range  of  motion  in  your  shoulders    • Student  lies  on  stomach  with  chest  and  chin  on  the  floor  • Arms  extended  in  front  of  your  body,  approximately  shoulder  width  apart  • Student  holds  the  stick  in  each  hand  • Without  bending  your  wrists  or  elbows,  and  without  raising  your  chin  off  the  ground  lift  the  stick  as  high  as  you  can  off  the  floor    • Measure  the  distance  reached  (floor-­‐  to  stick)    • Record  the  distance  (in  cm)  on  sheet  when  finished  • Scan  the  QR  code  for  a  visual  demonstration                                                      

PPL20-­‐M                     PPL20-­‐M      Do  You  Have  What  It  Takes?               Do  You  Have  What  It  Takes?      

                                                                               Name:  ___________________________                                        Name:  ____________________________________  

Station  Number   Time/#   Dare  to  compare  to  NHLer  Ryan  Nugent-­‐  Hopkins    

  Station  Number   Time/#   Dare  to  compare  to  NHLer  Ryan  Nugent-­‐  Hopkins    

1.  Hexagon  Agility  Test  

  5.63  seconds     1.  Hexagon  Agility  Test  

  5.63  seconds    

2.  Sit  and  Reach      

45  cm     2.  Sit  and  Reach      

45  cm    

3.  Sit  Ups      

40  reps   3.  Sit  Ups      

40  reps  

4.  Seated  Medicine  Ball  Throw    

  558  cm  (5.58  m)     4.  Seated  Medicine  Ball  Throw    

  558  cm  (5.58  m)    

5.    Standing  Long  Jump  

  254  cm  (2.54  m  )     5.    Standing  Long  Jump  

  254  cm  (2.54  m  )    

6.  30Ft/60FT  Sprint  

  3.67  seconds   6.  30Ft/60FT  Sprint  

  3.67  seconds  

7.    Push  Ups      

37  reps   7.    Push  Ups      

37  reps  

8.  Vertical  Jump        

69  cm     8.  Vertical  Jump        

69  cm    

9.  Alternating  Wall  Ball  Toss  

  43  reps   9.  Alternating  Wall  Ball  Toss  

  43  reps  

10.  Illinois  Agility  Run    

  11.87  seconds     10.  Illinois  Agility  Run    

  11.87  seconds    

11.  Shoulder  Flexibility  

  45  cm     11.  Shoulder  Flexibility  

  45  cm    

12.  Agility  Ladder  

  13  reps     12.  Agility  Ladder     13  reps    

13.  Line  Challenge  

  4  .04  seconds.     13.  Line  Challenge     4  .04  seconds.    

14.  Ski  Jumps        

64  reps   14.  Ski  Jumps        

64  reps