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hannah bacon 05/28/2019 Keshequa High School Q4-W7 Vertical Jump Benchmark #4 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump. 		19.00 mi
Performed as RX
hannah bacon 05/28/2019 Keshequa High School W4-Q6 - Jump Rope Benchmark #4 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 201 reps
Performed as RX
hannah bacon 05/28/2019 Keshequa High School Q4-W8 - CORE BENCHMARK #4 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 1m 32s
Performed as RX
hannah bacon 05/28/2019 Keshequa High School Q4-W10 - LONG JUMP BENCHMARK #4 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 60.00 mi
Performed as RX
hannah bacon 05/28/2019 Keshequa High School Q4-W9 - PAINT AGILITY BENCHMARK #4 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 12.00 mi
Performed as RX
hannah bacon 05/28/2019 Keshequa High School Q4-W11 SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

**Log online to the nearest tenth of a mile**		 5.03 mi
Performed as RX
hannah bacon 05/20/2019 Keshequa High School Q4-W3 5 FOR 5 ROUND 2 5 Minutes

Perform as many rounds as possible, record full rounds and then repetitions (50 Reps per round)

10 Squat Jump
10 Push Ups
10 Leg Lifts
10 Body Tension Dips
10 Jumping Jacks		 4 rounds 5 reps
Performed as RX
hannah bacon 05/20/2019 Keshequa High School Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 5 rounds 5 reps
Performed as RX
hannah bacon 04/24/2019 Keshequa High School Q4-W1 - 5 for 5 10 Push Ups
10 Dips
10 Burpees
10 Lunges
10 Plank Push Ups

 4 rounds 0 reps
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W10 - Vertical Jump Benchmark #3 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches		 5.00 mi
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W10 - Vertical Jump Benchmark #3 Today is a test of explosive lower body power.

Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.

Measure in inches		 13.00 mi
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W11 Jump Rope Benchmark #3 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V		 195 reps
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W12 - Sprint Benchmark #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

**Log online to the nearest tenth of a mile**		 6.05 mi
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W13 Plank Benchmark #3 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 1m 03s
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3 - W14 - Agility Benchmark #3 Paint Agility Benchmark

Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.

Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.

You will be timed, round to the nearest tenth of a second.

Log in Miles rounded to the tenth.		 16.00 mi
Performed as RX
hannah bacon 04/02/2019 Keshequa High School Q3-W15 - Standing Long Jump Benchmark #3 The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.

Measure in total inches!		 5.00 mi
Performed as RX
hannah bacon 03/07/2019 Keshequa High School Q3-W1 - BBall Buffet 2 Rounds for Time

5 LH on the ball pushups
5 RH on the ball pushups
Dribble to opposite endline
10 BBall Jump overs
Dribble back to Start		 1m 30s
Performed as RX
hannah bacon 03/07/2019 Keshequa High School Q3-W2 21-15-9 21-15-9 Drop Sets

Split Lunges
Shoulder Taps
Front to back Line Jumps
Bench Squats

 2m 40s
Performed as RX
hannah bacon 02/11/2019 Keshequa High School Q3-W3 - JUMP AROUND/B-Ball 2 Rounds for Time

20 Jumps over the rope
Run while jumping rope to opposite end of the gym
1 Circle Walk w/hands
Run while jumping rope back to start		 2m 01s
Performed as RX
hannah bacon 02/11/2019 Keshequa High School Q3-W3 - JUMP AROUND/B-Ball 2 Rounds for Time

20 Jumps over the rope
Run while jumping rope to opposite end of the gym
1 Circle Walk w/hands
Run while jumping rope back to start		 1m 45s
Performed as RX
hannah bacon 01/10/2019 Keshequa High School Q2-W8 - PLANK BENCHMARK #2 Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time. 1m 00s
Performed as RX
hannah bacon 12/12/2018 Keshequa High School Q1-W4 - JUMP ROPE BENCHMARK #1 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 250 reps
Performed as RX
hannah bacon 12/12/2018 Keshequa High School Q2-W1 - Badminton Serve Accuracy Using the proper form for the badminton underhand serve, you will serve 10 times (5 short and 5 deep) into hula hoops. Record the number of hoops you land in out of 10. 2 reps
Performed as RX
hannah bacon 12/12/2018 Keshequa High School Q1-W4 - JUMP ROPE BENCHMARK #1 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 150 reps
Performed as RX
hannah bacon 12/12/2018 Keshequa High School Q2-W2 - JUMP ROPE BENCHMARK #2 2 MINUTE JUMP ROPE BENCHMARK TEST

For 2 mins you will jump rope to achieve as many reps as possible

Once you have completed your 2 minutes, log your reps online and with Mr. V.		 150 reps
Performed as RX
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