MIX SPORT TEST info

1.Jump from the spot - keep your feet on the floor before a jump

http://www.youtube.com/watch?v=qmoboxLvYLo

2.Hands walk - test is 5m long and you either time your hands walk or measure how much you were missing before reaching 5m distance in case you didn't manage to reach 5m mark

http://www.youtube.com/watch?v=niNmfU8WT7k

3.Hands power - pressing standard home scale with your hands and stretched arms in front of you

http://www.youtube.com/watch?v=9LjfEiuPhaw

4.Rope climbing - climbing hands only on 7m rope from standing position and you can start with a jump

http://www.youtube.com/watch?v=A6SuYX3IWh0

5.Medicine ball 5kg - throw backwards and falling over line is allowed

http://www.youtube.com/watch?v=NRVjp7ggKn8

6.Flexibility - legs together and knees stretched...measuring fingers with 1s duration

http://www.youtube.com/watch?v=vqWqxhQGzRU

7.Basketball 3min. - 3min of throws with dribling between and final points calculated on the basis - 1point free throw/2 points Europe 3 pointer/3 points NBA 3 pointer

http://www.youtube.com/watch?v=P9I7t2jbNj0

8.Football skills - 3min of counting each touch when you need to keep changing left/right legs and you may touch with knee or head between but never same legs twice in a row

http://www.youtube.com/watch?v=CX4CgacOzaM

9.Florbal skills – slalom with a stick and shooting ...all timed

http://www.youtube.com/watch?v=z4G8IQWmoyc

10. Skills corse gymnastics – timed obsticle gymnastic course

http://www.youtube.com/watch?v=AUDGNCx8zDg

11.Stationary bike machine - 5min test with medium level resistance

http://www.youtube.com/watch?v=mwb1LC5f5MQ

12. Rowing - Concept2 500m - set on level 5 (i.e. middle resistance)

http://www.youtube.com/watch?v=Az7-lEEvXVc

13. Shot put 7.25m - 3 throws and going over line is allowed after a throw

http://www.youtube.com/watch?v=eXfekVrbvkg

14. High jump - 5 attempts altogether and the bar keeps increasing by 5cm up to 150cm and then by 3cm

http://www.youtube.com/watch?v=ZpAM5ZL0O-8

15. Sprint 20m flying start - flying start with as long approach as you prefer

http://www.youtube.com/watch?v=HpJVjt5fEjI

16. Run 60m with hurdles - self start from the blocks with 6 hurdles 91cm high

http://www.youtube.com/watch?v=4gBgakXr2e0

17. Triple jump from the spot - for example left, left, right, both and keep your feet on the floor before the first jump

http://www.youtube.com/watch?v=M25LaNLPSSU

18. Granade throw - you are allowed to go over the throw line after your throw - 3 attempts

http://www.youtube.com/watch?v=H6XkHMtyb1Y

19. Discus throw 2kg - 2 attempts from the spot or after spin and stepping over the line is allowed

http://www.youtube.com/watch?v=rR1dOKVQW5Q

20. Frisbee throw - as far as you can throw - 2 attempts

http://www.youtube.com/watch?v=tvyklhxIL9k

21. Swimming 100m medley - starting from the water with the order being backstroke/butterfly/breaststroke/freestyle

http://www.youtube.com/watch?v=qVW56T6VahM

22. Swimming 50m freestyle - starting from the water

http://www.youtube.com/watch?v=8dqoU014C4I

23. Swimming 50m breaststroke - start from the water without a jump

http://www.youtube.com/watch?v=gIKYicyzBFA

24. Swimming 25m under the water - start from the water without a jump and you either enter your time or distance in meters representing how far you managed to go before reaching 25m

http://www.youtube.com/watch?v=8A7drvQk53A