The Medals Test is a physical fitness evaluation that is designed to assess the conditioning level of a skier. The information gained from the evaluation can be used to assess strengths and weaknesses in an athlete and thereby aide in design of conditioning programs as well as to evaluate progress in training. Information from the tests is also used to establish basic fitness guidelines for athletes and coaches. The testing is set up to evaluate several components; aerobic and anaerobic power, strength, explosive power, agility, coordination, and alpine specific motor skills. It is important to remember the true concept of this test; which is to assess current level of physical fitness and ski related ability level in the athlete being tested. It is a measure of an athletes current state, thus no athlete should be discouraged by any score they achieve, but should use the score as a measure of their fitness level at that time. The information gained, helps the athlete and their coach identify the areas in which they need to focus their conditioning. As each individual athlete works toward achieving the base standards set for each component tested, they will be building a solid physical foundation which will aid them in reaching their goals both physically and technically in ski racing. It is very important that this concept be stressed at all testing sites by the coaches and administrators of the tests. TEST INSTRUCTIONS Administrators of the tests must follow the specific instructions for each test. The results are only as accurate as the procedures followed. If not followed correctly, the results will not be valid and the integrity of the system jeopardized. Each athlete must be instructed identically and perform the tests correctly, otherwise the score is not valid. If stations are used for the tests, each station must have a qualified administrator for each test. A USSCA level II or higher coach is recommended at each test station. Athletes will be tested against age group norms for their age on December 31st for the current calender year. The test must be completed in one day. This is used to assure standardization of all tests. Also, all of the norms used for scoring are based on the assumption that the tests are completed in one day and in the specificized order. Athletes should wear apparel appropriate for the activities. Shoes must be running, cross training, or tennis shoes. Athletes participating in the tests should be able to complete all the tests. If for any reason they cannot complete ALL the tests, they will NOT be scored overall, however, they will be allowed to participate in the tests they can perform. The order of tests is listed below. This order must be followed by each athlete. No athlete will be allowed to perform any test out of the designated order. Care must also be taken to insure the required recovery periods between tests. Failure to perform the test in order or not adhering to the required recovery period will invalidate the test result for that athlete. ALL athletes MUST complete a 15 minute WARM-UP consisting of: Slow jog for .5 mile Two accelerations to 80-90% of top speed for 50 yards 3 starts from a standstill 3 quickness/agility drills 3 minutes of abdominal and back exercises A light stretch for 5 minutes. Testing will begin immediately following the warm-up. ORDER OF TESTS: 1. 40 Yard Dash (Three Trials) 5 minute recovery period 2. Push-Ups (One Trial) 5 minute recovery period 3. 440 Yard Run (One Trial) 10 minute recovery period 4. Hex Jump (Two Trials for each direction) Clockwise then Counter Clockwise 5 minute recovery period 5. Vertical Jump (Three Trials) 10 minute recovery period 6. High Box Jump - 90 seconds (One Trial) 10 minute recovery including .25 mile light jog/walk 7. Sit-Ups Test (One Trial) 5 minute recovery period 8. Mile Run (One Trial) The order of athletes for each test must remain the same throughout all tests. SPECIFIC TEST INSTRUCTIONS: These instructions should throughly understood by all test administrators prior to testing and should be explained completely to all athletes before each specific test. 1. 40 YARD DASH Measures: This test assesses explosive leg power, or the anaerobic power component of the legs. It is 100% effort to the finish line. Equipment: Regulation track, tape measure, and stop watch(s), or timing system. Procedure: The test is run on the straight section of track. Athlete should practice starts prior to the test. The start can be standing or a 4 point track position. Another athlete's foot or feet can be used as the starting block. The verbal command "READY, SET, GO" will start the athletes. The watches will be started on the athletes movement. One watch for each athlete. Timers will stop watches as the athlete chest crosses the finish line. The athlete must have 3 trials. The athlete should rest two minutes between each trial. No altitude correction is required for this test. When a timing system is used, the start and finish lights are positioned exactly over the start and finish lines. Athletes must position their starting position at the starting line. Scoring: This is a timed event to the hundredth of a second. 2. PUSH-UPS Measures: This test measures upper body strength and anaerobic endurance. Equipment: An item 1½" x 3½" approximately 1' long made of sponge or Styrofoam similar to a 2 x 4 stud. Procedure: Start with body facing ground, thumbs directly under each shoulder's acromium process, with index fingers facing forward. Back and legs are straight. Feet are close together such that there is no more than 2 cm between both medial malleolus. Ankles are in anatomical position with about 90 of bend between lower leg and foot. Body weight rests on toes and palms of hands. Athlete lowers body with arm flexion until chin touches the 2x4 block like item placed on edge (long dimension) and then extends arms to the start position. Repeat this sequence, without pauses until form breaks. A pause is a 2 second or greater lapse in movement. No pausing is allowed at extension of arms. A form break is any deviation from a straight back, including bowing, hunching, or a dolphining action. Hand position or orientation may not be adjusted once the test is started. The chin must touch the block each time while back remains straight. Push-up in which the arms do not reach full extension are not considered a break in form, although they are not counted. Test ends at the first break in form. This push-up is not counted. Scoring: The number of times the chin touches the block, followed by extension of the arm, without a form break, counts as a push-up and is recorded. 3. 440 YARD RUN Measures: Anaerobic endurance (90% of maximal effort). Equipment: A stop watch and regulation 440 yard, or 400 meter (for 400 meter tracks, add 7.5 feet) outdoor track. Procedure: There will be only one trial. The verbal command of "READY, SET, GO" will be used to start the athletes. Watches will be started on the "GO" command. One watch per athlete. Scoring: Finish time will be the time on the watch when the athlete's chest crosses the finish line. Score to the tenth of a second. Hundredth will be rounded to the closest tenth of a second. If hundredth is 5 round to the nearest even tenth (for example; 56.65 becomes 56.6, and 56.75 becomes 56.8). Record in seconds (for example; 1:01.00 becomes 61.0). 4. HEXAGONAL OBSTACLE Measures: The ski motor skills of coordination, specifically foot accuracy and speed with upper body stability. Equipment: A stop watch and standard hex jump. Testing surface should be solid; tennis court, gym, or track. No grass. Procedure: Test will be done clockwise then counter clockwise. Two trials must be done in each direction taking the best of two times for each direction. One provisional trial for each direction will be granted if an athlete knocks over an obstacle. Athlete will be allowed only one practice trial in each direction. Athlete begins inside the hex with body perpendicular to 20 cm obstacle. Clockwise direction is performed first. Therefore left shoulder is closest to the first 20 cm obstacle. A person other than the timer, gives the athlete the verbal command of "READY, SET, GO" to begin the test. The stop watch starts on "GO". For the clockwise trials, the athlete jumps over and back over each obstacle in the order: 20,35,20,25,20,32 cm obstacles moving around the hex jump for THREE revolutions. The clock stops when the athlete lands back in the center of the hex following the jump back over the final 32 cm obstacle. If at any point during the test, an athlete knocks an obstacle over, the test will be re-started. During the counter clockwise rotation the obstacles are not re-arranged therefore the order is 20, 32, 20, 25, 20, 35 cm obstacles. The athlete will only be given three total trials to finish the test direction without knocking an obstacle over. If the obstacle knocked over is the first obstacle, it will not be counted as a miss. After knocking an obstacle over, the athlete should be given up to 2 minutes in which to recover. Athlete body position jumping over and back over each bar should be perpendicular to that particular obstacle. REPEAT the same instructions for counter clockwise test. Scoring: Add the best time of each direction for the total time. Times are recorded to the hundredth of a second. 5. VERTICAL JUMP Measures: This test measures pure explosive leg power. Equipment: A Vertec™ is most desirable. If not available a black 1.25" plywood board, 5' long and 1' wide. Board is marked off in .5" increments. It should be mounted at least 6"out from the wall. Procedure: Three trials will be allowed. For the Vertec™, the athlete stands directly underneath, the measuring slats with heels on the ground and dominant arm, shoulder, and fingers fully extended touching the highest slat. This is the athlete's standing reach. The Vertec™ is then raised to an appropriate jumping height for the athlete. The athlete then jumps without taking a step as high as possible touching the highest slat possible. A counter-movement or down-up motion is desirable. The standing height is subtracted from this height which will indicate the athlete's vertical jump in inches. For the board: The athlete stands perpendicular to the board, heels on the floor, three middle fingers of both hands dusted with chalk. Athlete extends their dominant arm, shoulder, and fingers above their head and touches the board. This is the "standing reach". The athlete jumps as high as they possibly without a step, touching the board with the chalked hand to make a mark. A counter-movement or down-up motion is desirable. The distance between the standing reach mark and the highest jump mark is recorded as the score. Scoring: Measurement is made to the nearest .5 inch. (If the coach desires, power may be calculated with the following formula:) PP = (61.9 * JH) + (36.0 * BM) + 1,822 PP = Peak Power (Watts) JH = net Jump Height (cm) [1" = 2.54cm] BM = Body Mass (kg) [1kg = 2.2046lbs.] 6. HIGH BOX JUMP Measures: This test is a measure of muscular strength and anaerobic endurance specific to skiing. Equipment: A sturdy box with solid landing surface, 51 x 60 cm, 40 cm high. A stop watch and two individuals to stabilize the box and spot the athlete performing the test. One of these individuals will be the "counter" of jumps. Procedure: This test is a 90 second timed test counting the number of times the athlete takes off and lands with both feet on the top of the box. The athlete begins standing on the top of the box. The box is positioned so the narrow dimension is to the side of the athlete. The Timer of the test gives the command; "READY, SET, GO" and starts the watch on "GO". The athlete then jumps laterally down to the floor on one side, then back up to the top of the box, then back down to the floor on the opposite side and continues this until the Timer says "STOP" at 90 seconds. Scoring: The Counter counts one jump each time the athlete lands on the top of the box. Timer will indicate a count down the last 30 seconds of the test, every 10 seconds. Timer will call out "STOP" upon the 90 second mark and the counter will call out the current total jump number at that time. That number will be recorded as the total score. 7. SIT-UPS Measures: This test measures abdominal and hip flexion strength along with anaerobic endurance. Equipment: A stop watch; and a grass field or gym pad to lie upon. Procedure: This is a timed event to determine the number of sit-ups that can be performed in 60 seconds. Start with athlete lying on his or her back, knees bent at 90 with feet flat on the ground no more than 30 cm (12") apart. Arms are crossed over chest (right hand on left shoulder, left hand on right shoulder, or vise versa), and held at right angles to the chest while thumbs touch the clavicals. The feet must be held flat to the ground. The examiner kneels or sits straddling the athlete's feet, placing his or her hands on the calves of the athlete's legs just below the back of the knee to prevent the athlete from sliding and to maintain the starting position of the legs throughout the test. Timer will begin the test with the command "READY, SET, GO." The athlete will begin on "GO." On "GO," the athlete will begin to perform sit-ups as rapidly as possible while adhering to proper form. The movement "sit-up and return" is counted as one execution. Proper form requires the athlete to raise his or her trunk from the floor until the elbows touch the knees, followed by a return of the shoulders (inferior border of the scapula) to the mat. The upper arms should be held out away from the body at a 90 angle. The thumbs must remain on the clavicals during the test. The counting terminates on the command "STOP" from the timer (60 seconds). Note: if the athlete touches his or her elbows to the knees BEFORE the "STOP" command, then the final sit-up is counted, otherwise, do not count the final sit-up. Scoring: Record the total number of completed sit-ups. 8. MILE RUN Measures: This test reflects aerobic conditioning level. Equipment: A stop watch and a regulation outdoor track. Procedure: This is a timed event of running four times around a regulation 440 yd track. If using a 400 meter track, add 30 feet for the finish of 1 mile. The Timer will begin the test on the command; "READY, SET, GO". The athlete(s) will begin on "GO" along with the stop watches. Scoring: The mile will be recorded in minutes and seconds (mm:ss), rounding to the nearest even number. Note to compensate for decreased aerobic performance at altitude, subtract 2% from the recorded times for each full 1000 feet (305 meters) above 5000 feet (1524 meters). For example, to correct a time of 5:30 (5 minutes, 30 seconds) recorded at 7000 feet, perform the following math: 330 seconds - (330 0.04) seconds = 330 seconds -13.2 = 317 seconds = 5:17 (5 minutes, 17 seconds). INDIVIDUAL DATA SHEET Record the initial results for each of the tests on the individual data sheet. Have the athlete carry the sheet with them from testing station to station. INDIVIDUAL SCORE SHEET After the athlete has completed all of the tests, use a black felt tip pen to transfer the scores from the individual data sheet to the score sheet. Simply place a dot on the sheet in each column at the appropriate number. If the athlete's result falls between two numbers, then place the dot between the two numbers. Determine the score by ROUNDING DOWN A ROW to the printed number on the sheet which is closest to the score. The score sheet has been derived from normative data for the age groups represented and is specifically designed for rounding down a row, so in order to arrive at an accurate composite score, it is essential that you uniformly round down on the score sheet. Record the athlete's actual result and indicated score in the rows provided at the bottom of the score sheet. To determine the composite test score, simply sum the scores in the bottom row, and divide the total by the 8 which is the total number of tests. Place the average score in the box provided. The standard for passing the Medals test is an average of 70 for all 8 tests. As long as an athlete completes all the tests, even if they receive zero points on one or two tests, they can still pass the Medals Test. Finally, using a dark felt tip or equivalent pen, connect all of the "dots" in each column to create the athlete's individual "test profile." This simple graph can be used to demonstrate each athlete's areas of strength and weakness. Individual Score Sheet SUMMARY DATA SHEET Transfer the results to the summary data sheet. It is important to include ALL of the information. The athlete's first and last name should be complete and correctly spelled (no nicknames). The USSA number should be accurate and legible. It is also very important to include the test date and birth date for each athlete in the indicated format. It is very important that all athletes tested are included on the Summary Data Sheet. This will insure that future norms reflect all the athletes that participate in the Medals Test. Please make a copy of the summary data sheet and return the original to the Sport Science Department of the US Ski Team: CONSTRUCTION Hexagonal Obstacle: Construction of the hexagonal outline can be made in a variety of ways. Although it is commonly made out of 2x4 lumber. Six identical pieces are made with 60 end angles when measured from the outside, or 120 angles when measured on the inside of the hexagonal pattern. The outside length is 65 cm (2.54 cm per inch). Cabinet hinges are used to connect three of the connecting 2x4s. Hinges without the axle can later be connected upon set up, making the hex portable. The obstacles are made out of 1½ PVC piping and elbows. To reduce breakage, gluing is not recommended. A popular method to attach the obstacles is to run bungee cord through the obstacle and attach it to the 2x4 with a knot counter sunk in the wood. High Box: ¾ inch CDX plywood or chipboard is recommenced due to it's firmness and lack of knotholes. This permits a sturdy and obstacle free surface for the athletes to jump from and up to. The box is held together with nails or wood screws. The height of the box is 40 cm. The length is 60 cm and the width is 51 cm. The box is usually built with the bottom open so it can be used to transport other equipment. Hand holds can be included for ease of transport.