This roller Derby fitness scan is designed to measure 5 predominant factors of derby health force, agility, vigour, strength and persistence there is a sixth detail that you additionally need, flexibility even though to not be underestimated, it’s beyond the scope of this experiment The scan is designed to take situation on the beginning and finish of most roller Derby Athletics training applications. Or to your own, about 3 to 4 instances a year before we begin, listed below are some pointers to help you pass lots of the scan. Are trying the scan on a day while you believe quite cool So now not the day after a derby suit. Or almost a contemporary difficult coaching session Do all the exercises in order, and within the identical order whenever you do the experiment So that you may compare apples to apples at any time when hold most suitable shape constantly Watch the video, examine your shape in a mirror, or ask a pal for aid And ensure you are doing it correct And finally, do not forget that the one man or woman on this test that you are competing with is your self. So do not fear in case your results don’t seem to be what you expected them to be this is why you might be here! To enhance! So do your best, and simply recollect Booty loves you! Despite the fact that you cannot do full push-ups With that, let’s get started! The rhythmic pushup test is the primary you’ll desire a metronome, or a digital metronome, set to forty beats per minute you will do 1 flex for each 2 hits of the metronome, which is 3 seconds each and every it is the higher blow that concerns, the diminish blow is simplest a guide. Continue for as many reps as you can while taking time, maintaining in excellent form stop after lacking three repetitions in a row.Your ranking ought to exclude these final three repetitions Some elements in regards to the form in the down position, your elbows should be at a 45 attitude to your physique Your wrists will have to be shoulder width apart Fold the entire thing up to ninety on the backside of the flex. Get anyone to peer and measure truthfully should you still cannot do full push-ups, no drawback. That you may scan your self by doing knee push-ups, like this! The agility test is as follows right here you just have to make a 3-foot-by way of-three-foot go with tape on the ground, as shown here you’ll also need a stopwatch or countdown timer begin external the again left corner of the go begin the timer and leap within the rear left quadrant Then in every quadrant clockwise with out touching the strains Your purpose is to jump in as many quadrants as feasible in 10 seconds higher to have a friend to aid you preserve monitor and rely this is the test at full pace! As you will see my number of squares was 31, on account that I made 7 entire tours of 4, plus three earlier than the whistle scan again counterclockwise.Record your score, and common the 2 scores listed below are some notes involving the shape You must leap with your toes collectively as a unit. Don’t allow them to disconnect from each different Subtract 1/2 a factor from your score whenever you contact the lines on your quiz should you let your hands flap around like this it is going to be extra intricate to move swiftly around the circuit identical to in skates, should you maintain your arms together, and the core tight in situation, it’ll help you If this is your first time making an attempt, please consider free to do some observe before commencing the recorded test For the vertical soar scan you will desire a tape measure or a yard stick Hit excessive on the wall.It does not exactly topic what peak you set this is a normal scan used by many sporting activities and employers to demonstrate leg energy. Just bounce as excessive as which you can, and measure the change in distance between your establishing point and the height of your jump here are some tips to support you which you can first have a friend in a chair read your excessive factor size Or you need to use a section of chalk to mark while you soar 2nd, the peak of your jump is immediately regarding how much you bend, and the way rapid it descends Lean deep and speedy like a compressing spring next we’ve the core test As you already know, a strong core is important for balance however it also helps with agility, and injury prevention. To do this experiment, enter a table function and begin a timer during the first minute or at the same time which you can stay on the scan you’ll be in this position to your elbows, together with your neck in a neutral role After a minute has handed, put your toes collectively for steadiness and lift one foot up keep that function for 30 seconds, then change feet, preserve conserving, and if you’re still After 2 minutes, you will change to at least one arm at a time Do your great to maintain your hips low and constant in the direction of the bottom After 30 seconds, swap palms and proceed After three minutes of staying in plank role, you’re going to change to 1 arm and one leg at a time once once more looking to maintain your hips down and your shoulders and hips on the ground as great you could a different 30 seconds on the other part And after 4 minutes if you’re nonetheless going on, you are going to be exquisite return to the starting position, and the complete sequence once more, and continue for as long as you can listed below are some notes on how whilst doing this experiment, watch out to elevate your hips, or drop them also, avoid decreasing your head watching at your ft This places your neck out of alignment as an alternative, attempt to maintain a straight line from the crown of the head to the heels. When balancing, restrict leaning on one facet of your hips are trying your excellent to hold your hips parallel to the ground Your test ends while you lose your steadiness, or that you would be able to now not maintain good form in a plank function Stretch, and take a brief smash earlier than the next scan in the end, we will be able to be within the patience scan we are going to run this as a time mission So, how fast can you complete all repetitions whilst preserving excellent form right here is the proof we will do three rounds of skater strides, stride jumps, excessive knees, and push squats that is the way it looks begin your stopwatch, and For this activity, stay low at all times, as if you happen to were skating at a straight pace No have to jump in the middle, no big bounce here, both knees should type 90 angles within the down role. Keep your entrance knee aligned to your entrance foot And maintain your torso straight making an attempt to not lean ahead cheating high is handy to cheat, but don’t Knees as much as at the least hip level whenever, sluggish down if imperative methods to count all of the repetitions in the experiment is by means of the whole number of repetitions So 20 skater strides, way 10 per aspect, now not 20 per side The same with stride jumps and high knees.The number of repetitions listed is a total the key phrase in push squats is "squats" that is how you goal at ninety squats each right here As here So that is what a circular of exercises appears like you are going to do 2 extra rounds, in a row, without stopping, and record your time at the finish Now that you’ve noticeable all the exercises, you might be ready to start i need you to get excited for this scan there is not any reason to be worried or fearful you’ll be best, if no longer at present, then the following time you do the scan when you have completed the experiment, please go to the hyperlink beneath And enter your scores into the global derby health database it’s totally nameless, however your rankings will help others in the neighborhood To understand how they compare in opposition to skaters from everywhere the arena which you could additionally print the test recommendations from the website i’m so pleased with you for being a rock famous person, and being willing to draw this line within the sand by means of your self at present just right success within the test! And have enjoyable!