• Broad Jump (ie. long jump)

  • Bilateral

  • Left-facing Single-Leg to Two-legged landing

  • Right-facing Single-Leg to Two-legged landing

• Broad Jump Post Deceleration

  • Directions: Athlete must jump 3 feet towards the starting point and then Broad Jump as far as they can.

  • Left-facing Single-Leg to Two-legged landing

  • Right-facing Single-Leg to Two-legged landing

• 6-8lb rotational med ball throw test

  • View Demo

  • Left-facing

  • Right-facing

• Vertical Jump

  • Bilateral (without approach on JumpMat)

  • With Approach (Vertec)

agility Tests (non-reactive):

Lane Agility Test

• • View Demo

  • Perform 2 trials starting on the left and 2 trials starting on the right (4 total)

T-Test

• • View Demo

  • Directions: Cones should be setup 10 yards forward and then 5 yards to the sides

  • Perform 3 trials

reactive agility tests:

Reactive Lane Shuttle Test

• • View Demo

  • Directions: Start in middle lane, coach point to a direction and start the stopwatch. The player has to get both feet outside the lane, then turn 180º and sprint across back to the outside of the other lane. Finally, sprint towards the middle where the stopwatch will be stopped.

  • Take 2 measurements starting left and 2 measurements starting right.

strength tests:

Your Weight 

Purpose: We want to make sure that we know how much you weigh so we can have comparison to your tests.

Lower-Body Strength: Back Squat (3RM)

Purpose: Measures maximum lower-body strength, essential for holding position in the post and exploding laterally.

Procedure:

1. Warm up properly with light weights.

2. Perform progressively heavier sets to find your 3-rep max (3RM).

3. Use proper squat depth (thighs parallel or below).

Normative Data for Basketball Players (Relative Strength to Bodyweight):

Level

3RM Squat / Bodyweight

Elite Defender:

1.85x bodyweight

Strong Defender:

1.6x bodyweight

Average Defender:

1.4x bodyweight

Needs Improvement:

<1.4x bodyweight

Alternative: If a player is inexperienced with squats, use a Trap Bar Deadlift as a safer alternative.

Trap Bar Deadlift (TBDL) 3RM Testing Protocol

The trap bar deadlift is a powerful, hip-dominant movement that is great for assessing posterior chain strength (hamstrings, glutes, lower back) and contact strength. Below is a comprehensive testing protocol for the 3RM (three-repetition maximum) and the corresponding normative data.

Test Preparation

1. Warm-Up:
   
   

   • Begin with 5-10 minutes of general dynamic warm-up (e.g., light jogging, mobility drills).

   • Focus on hip, hamstring, and lower back mobility.

   • Perform 2-3 sets of light trap bar deadlifts with progressively increasing weights (e.g., 5 reps at 40%, 5 reps at 60%, 3 reps at 80% of estimated 1RM).

2. Safety:
   
   

   • Ensure proper lifting technique: hips at the right height, neutral spine, feet shoulder-width apart.

   • Coaching tips: Keep the chest tall and the shoulders engaged; push through the heels and avoid rounding the back.

3RM Testing Protocol

1. Initial Load:
   Estimate the athlete’s starting weight (based on previous lifts or using a submaximal warm-up). Start at 80-85% of their 1RM.
   
   

2. Set 1:
   
   

   • Perform 3 reps at the starting weight (80-85% of 1RM).

   • Evaluate form and ensure the athlete has sufficient energy for the next set.

3. Set 2:
   
   

   • Increase the weight by 5-10% (depending on how easily the previous set was completed).

   • Perform 3 reps at the new weight.

4. Set 3:
   
   

   • Increase the weight by another 5-10%, ensuring the athlete can still maintain proper form.

   • Perform 3 reps at the new weight.

5. Max Attempts:
   
   

   • If the athlete is successful in completing 3 reps with good form on the third set, move up again.

   • If the athlete fails to complete 3 reps with proper form, this weight is their 3RM.

Form Considerations

• Hip Drive: Emphasize pushing the hips forward at the top of the movement, not just pulling with the arms.

• Neutral Spine: Avoid rounding the back during the lift, especially when lifting heavier weights.

• Bar Path: Ensure the bar travels vertically with minimal deviation forward or backward.

Normative Data for 3RM Trap Bar Deadlift

These normative values are based on bodyweight-relative data for trained athletes and basketball players who perform resistance training regularly.

Level

3RM Trap Bar Deadlift / Bodyweight

Elite Defender

2.0x bodyweight or more

Strong Defender

1.75x bodyweight

Average Defender

1.5x bodyweight

Needs Improvement

<1.5x bodyweight

Explanation of Levels:

• Elite Defender: Capable of lifting twice their bodyweight, which indicates exceptional posterior chain strength and power that can be used for explosive movements, such as sprinting and boxing out.

• Strong Defender: Lifts 1.75x bodyweight, showing excellent power and endurance, which helps with maintaining defensive posture under pressure.

• Average Defender: Lifts around 1.5x bodyweight, showing good foundational strength, but still room for improvement in explosive power.

• Needs Improvement: A weight-to-bodyweight ratio of <1.5x indicates a need for strength development, especially for physical and contact-heavy positions.

Upper-Body Strength: Push-Ups at 50BPM

Upper-Body Strength: Pull-Ups or Chin-Ups

Core Strength: Weighted Plank Hold

Purpose: Measures core endurance, which is essential for maintaining a low defensive stance and absorbing contact.

Procedure:

1. Assume a plank position with elbows on the ground.

2. A weight plate (25-45 lbs) is placed on the upper back.

3. Hold as long as possible without breaking form.

Scoring:

Level

Hold Time (45 lb plate)

Elite Defender:

2+ minutes

Strong Defender:

1:30 – 1:59

Average Defender:

1:00 – 1:29

Needs Improvement:

<1:00

Alternative: Perform Weighted Side Planks to test lateral core stability, important for sliding on defense.