Part A- For Time (try to complete as fast as you can with good form)
Hard- Start at 20 Hand Release Pushups
Medium- Start at 15 Hand Release Pushups
Easy- Start at 10 Hand Release Pushups
Hand Release Pushups, ladder down and sit ups, ladder up. So as the number of push-ups you do decreases the number of sit ups will increase.
|
Push Ups |
Sit Ups |
|
20 |
1 |
|
19 |
2 |
|
18 |
3 |
|
17 |
4 |
|
16 |
5 |
|
15 |
6 |
|
14 |
7 |
|
13 |
8 |
|
12 |
9 |
|
11 |
10 |
|
10 |
11 |
|
9 |
12 |
|
8 |
13 |
|
7 |
14 |
|
6 |
15 |
|
5 |
16 |
|
4 |
17 |
|
3 |
18 |
|
2 |
19 |
|
1 |
20 |
Part B- Agility Drill, 5-10-5. (This is a drill they test at the NFL combine)
Set up a 5-10-5 drill with cones, measure in yards (3 feet = 1 yd)
Once you have warmed up and understand the drill…complete 10 total drills
Here is a YouTube link if you need help remembering what a 5-10-5 drill is.
https://www.youtube.com/watch?v=z-wV9O8y-a0