November 2020 Ontario Power Ranking Challenge: RBC Training Ground

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?
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
File Type: pdf
Download File
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
File Type: pdf
Download File
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
File Type: pdf
Download File

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
Download File
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
Download File
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
Download File
Do you have what it takes?

CONTACT
​​Ryan Blair 
​Technical Director, Canoe Kayak Ontario (CKO) Sprint
T 647 505-9476
​ Email:  ryan@ckosprint.ca
​

​
​© Canoe Kayak Ontario (CKO) Sprint 2018