testing & dossiers

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• Confirm testing lane is clear, dry, and unobstructed.
• Set cones for start, acceleration zone, and finish.
• Position timing gates and verify alignment.
• Set up jump station (tape measure or jump mat).
• Set up VBT station (bench + trap bar + velocity device).
• Assign roles: Operator, Warm‑Up Coach, Flow Coach, Strength Coach.

AHP warm‑up sequence for consistency and repeatability:

1. Locomotion: Jog → skips → high knees → butt kicks
2. Mobility: Ankles, hips, T‑spine
3. Activation: A‑march → A‑skip
4. Build‑Ups: 2 × 20m accelerations

Warm‑up ends at the start line.

Purpose: identify imbalances, readiness, and transfer potential before testing.

Quick 3‑part screen:

• Overhead Squat: symmetry, depth, ankle/hip control
• Single‑Leg Balance: stability, foot control, side‑to‑side differences
• Lunge Pattern: knee tracking, trunk control, stride symmetry

Coach Notes:

• Mark any red flags (pain, instability, hesitation).
• Note transfer indicators: stiffness vs elasticity, coordination, rhythm.
• Adjust testing intensity if needed.

• 2–3 attempts
• Hands on hips (standardized)
• Record best height
• Note strategy: stiff vs elastic, slow vs fast dip

• 2–3 attempts
• Measure from heel to heel
• Record best distance
• Note landing control and asymmetry

Acceleration (0–20m or 0–30m):

• Gate 1: 0m
• Gate 2: 10m (optional split)
• Gate 3: 20m or 30m

Fly‑10:

• Entry: 10–20m or 15–25m
• Gate 1: start of fly zone
• Gate 2: end of fly zone

Gate Rules:

• Gates must be parallel, hip‑height, and measured with tape.
• Operator stands 2–3m behind finish gate.

• 2 attempts per athlete
• 60–90 sec rest (youth) / 90–120 sec (older athletes)
• Same cue every time: “Ready… set… go.”
• Mark void reps (slip, stumble, early lean).

Purpose: assess power, readiness, and return‑to‑play load tolerance.

• Warm‑up set (light)
• 2 working sets at a fixed load (e.g., 20–40% bodyweight or age‑appropriate load)
• Record peak velocity and mean velocity
• Stop immediately if pain or compensation appears

• Warm‑up set (light)
• 2 working sets at a fixed load (e.g., 20–40% bodyweight or age‑appropriate load)
• Record peak velocity, mean velocity, and movement quality
• Watch for asymmetry, hesitation, or bracing issues

Strength Coach Notes:

• Compare left/right force expression visually
• Identify readiness indicators: bar speed consistency, control, confidence
• Note transfer potential: elastic vs grinding patterns

Before each athlete:

• Confirm gates haven’t been bumped.
• Re‑run a coach through gates if idle >2 minutes.
• Ensure consistent start stance and cue.
• Maintain same wind direction outdoors.

During testing:

• Minimum 2 attempts per test.
• Record best rep.
• Mark void reps clearly.

• Keep athlete flow tight: one warming up, one ready, one running.
• Record times, jump scores, and VBT data immediately.
• Maintain calm, consistent tone and standardized cues.
• Modify intensity if movement check reveals limitations.

• Confirm all data is saved.
• Provide quick verbal feedback: strengths + one focus point.
• Reset equipment for next athlete.