Air Alert Videos
Watch the Videos if you have questions as to how to perform the jumps correctly
Reporting Form
1. Standing Long Jump
- Measure from starting point to nearest point of contact
- A few points to keep in mind:
- • Extend at hips, knees and ankles
• Drive arms into extended position
• Land in athletic position - What this tests: Leg power
2. Standing Triple Jump
- Measure from starting point to last point of contact
- • Assume athletic stance with feet hip-width apart
• Lower into squat
• Extend at hips, knees and ankles to jump forward as far as possible
• Land on one foot; immediately jump forward
• Land on opposite foot; immediately jump forward
• Land on both feet in athletic position - What this tests: Leg power, elasticity and coordination
3. Overhead Back Shot Throw
- Measure from starting point to shot’s first contact with ground
- • In athletic stance [feet hip-width apart] with arms fully extended, hold shot at waist level
• Lower into squat
• Explosively extend hips, knees and ankles upward and back while simultaneously swinging arms up overhead
• Release shot backward as far as possible - What this tests: Total body power and coordination
4. Between-the- Legs Forward Shot Throw
- Measure from starting point to shot’s first contact with ground
- • In athletic stance [feet hip-width apart] with arms fully extended, hold shot at waist level
• Lower into squat, and bring shot between legs
• Explosively extend hips, knees and ankles, and throw shot forward as far as possible using underhand motion - What this tests: Total body power
5. 40 Yard Dash From Blocks
- Time athlete from start to finish
- • Assume position in starting blocks
• Sprint as fast as possible for 40 yards - What this tests: Acceleration and power
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Proper Lifting Techniques (Video Links Below)