November 2020 Ontario Power Ranking Challenge: RBC Training Ground

November 2020 Challenge: Results

November 2020 Challenge: CKO Sprint will be using the results from the RBC Training Ground for the November Power Ranking Challenge. 

• There are 3 tests to measure speed, power, and endurance (see testing information below)
• Athletes have the option to submit results to RBC Training Ground and/or CKO Sprint.
  ***Athletes do not have to submit results to RBC to participate in the Power Ranking***

What is RBC Training Ground? RBC Training Ground is a talent identification and athlete funding program designed to find young athletes with Olympic potential, and provide them with the resources they need to achieve their podium dreams.

Who can participate?

• Ontario Power Ranking Challenge: Athletes from U12 - Masters
• RBC Training Ground: Athletes from 14 - 25 years 

​Where and When? 

• Dead line to submit for the Ontario Power Ranking AND RBC training ground is December 1, 2020
• This challenge is virtual in which athletes will film themselves completing their three tests and submitting online. ​

​How to Submit?

• Review the testing instructions below
• Submit your results to participate in the November Power Ranking Challenge
•  Sign up for the RBC Training Ground 

Testing:

• Athletes are assessed using tests that require strength, speed and power. ​
  
• The evaluation consists of three tests:

sprint: Running sprint (20m)

Test 1: Speed
20 meter Running Sprint

Equipment Needed:

A metric tape measure at least 5m long. A camera that can record in 240 fps slow motion. Can be a phone. A friend to help film. A level surface over 50m long. If you have access to a track then perfect, if not any hard level surface will do. 3 cones or markers to show the beginning and end of a 20m section. Masking or painters tape.

Protocol Steps:

Set up the cones with one at the start (0m) and two at the finish line (20m) make these clear by making a line on the ground with the tape. Have your camera person stand level with the finish line (5-10m away). Ensure your camera person starts filming 2-3 seconds before beginning to sprint, and finishes 2-3 seconds after crossing the finish line. Athletes are allowed 3 attempts to post their best time.

rbc_training_ground-_test_1_speed__sprint_.pdf
File Size:	95 kb
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power: vertical jump

Test 2: Power
Vertical Jump

Equipment Needed:

3m x 3m floor space. A friend to help film. A camera that can record in 240 fps slow motion. Can be a phone.

Protocol Steps:

Ensure your 3m x 3m testing area is clear of obstruction. Place your video camera approximately 5m away. You should be able to see your feet, body and arms up to your shoulders. Be sure to perform one practice jump prior to recording to ensure you are familiar with the below guidelines and the camera is positioned correctly. Stand with your feet shoulder width apart in your testing area. Stand tall then bend your knees for maximum explosive power. When you’re ready to jump, hit record. Ensure you include take off and landing in your recording. When jumping, keep your legs as straight as possible (no tucking knees or piking) until landing with slightly bent knees on your toes. Do not land on your heels. Using the timestamp on YouTube, you will measure how long you are in the air (time between take off and landing) in order to generate a metric for analysis. Give yourself at least 30 seconds recovery between each attempt.

rbc_training_ground-_test_2_power__vertical_jump_.pdf
File Size:	106 kb
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endurance: multi stage fitness

Test 3: Endurance
Shuttle Run (Beep Test)

Equipment Needed:

A metric tape measure at least 5m long. A camera that can record in 240 fps slow motion. Can be a phone. A friend to help film. 25m long x 2m wide level surface. Use the same space you used for the 20m sprint if you can. Speaker or Bluetooth headphones to connect to your playback device. 2-4 cones or markers to show the beginning and end of a 20m section. Masking or painters tape. The Leger-Boucher audio file. Download here.

Protocol Steps:

Set up one or two cones at the start (0m) and repeat at the finish line (20m). Make a line on the ground with the tape for clarity. Camera person should stand in the middle, 10-15m away from the line to capture the whole scene from cone to cone. This is a progressive test that starts easy and increases in difficulty. It is vital to give 100% effort from the start. However stay in sync with the beeps. Do not run ahead. The goal is to reach the cones in time with the audio recording beep. Turn and do the same back and forth until the test is complete. Pay particular attention to your turns. Either foot must touch the line and pivot to change direction back the opposite way. As each cone is reached, have a friend cross off the ‘shuttle number’ on the scorecard. The test is complete when you are unable to reach the line by two steps when the beep sounds.

rbc_training_ground-_test_3_endurance__beep_test_.pdf
File Size:	146 kb
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CKO Sprint’s Ontario Para Team Performance Indicator (PI) Testing

sprint: 50m Sprint (paddle erg)

50 METER PADDLE ERG SPRINT – measures velocity over 50m

Equipment Needed:	Kayak/canoe paddle erg​ Timer
Protocol Steps:	​Each athlete will be given 2 attempts, the fastest 50m attempt will be recorded Set erg to a 50m piece Athlete must start from a stationary position Test administrator will say ‘ready, set, go’, the athlete will complete the 50m on the word ‘go’ The athlete will be given a minimum of 2 minutes rest between attempts

ontario_para_team_performance_indicator_testing.pdf
File Size:	165 kb
File Type:	pdf

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power: Medicine ball toss

MEDICINE BALL TOSS – measures upper body power

Equipment Needed:

Measuring tape 3kg or 5kg medicine ball Bench or chair

Protocol Steps:

Each athlete will be given 2 attempts, the greatest distance will be recorded Athlete may sit on bench or chair Athletes can use straps if preferred All males (kl3/vl3 & kl2/vl2) excluding quadriplegic athletes & those with severe upper limb power deficiency (kl1/vl1) will use 5kg medicine ball.  All female athletes, quadriplegic males & those with a severe upper limb power deficiency (kl1/vl1) will use 3kg medicine ball. Athlete lowers medicine ball to chest, extends arms forward & releases the ball Warm up throws are allowed

ontario_para_team_performance_indicator_testing.pdf
File Size:	165 kb
File Type:	pdf

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endurance: Max Push Ups

MAX PUSH UPS – measures upper body muscular endurance

Equipment Needed:

None

Protocol Steps:

Starting with their palms pressed into the ground at their shoulders, athletes will press their body up, keeping their back straight, until their arms reach full extension Athletes can achieve this with either their feet or knees remaining on the ground Regardless of starting point (knees or feet) the athlete’s legs and back should remain in line Athletes will lower themselves until their nose touches the ground before pressing up and returning to a fully extended position.  Note: the athlete should not bend their neck or reach their head forwards to touch the ground. 1 repetition is counted for every full cycle: starting position - full extension - starting position Test administrator will record how many push ups the athlete is able to complete in a row.  The assessment should end when tempo or form becomes inconsistent or the athlete chooses to stop

ontario_para_team_performance_indicator_testing.pdf
File Size:	165 kb
File Type:	pdf

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Do you have what it takes?