Endorsed by

  



 
  



S T E P:

  Measure initial performance levels

  Create a baseline of data in case of injury
  Learn strengths and weaknesses
  To show improvement
  To measure the effectiveness of the program
  Motivation !!!
 
  


  Tests must be

  Test procedures must .

  Testing must be done in the same order with
the same equipment and on the same surface
.

  



 
  


Regression Analysis
Beta Weight T Test
VJ .331 4.388
AG .189 2.236
10 .047 .370
 
  


40 Yard Dash done in the off-season

Three Tests .9656 Positive Correlation to

Four Tests to Identify Talent
 
  


Personal Information
Name:
Semester:
Height: Weight:
Age: Date:
Print Test Data Performance Tests
Collection Cards Test Score
Percentile
Rank
Goal

from NSCA Vertical

Jump
Template Pro-Agility
Run
10 or 40
Yard Dash

Average Percentile
Rank

Comments
What I am going to do to reach my goals!
 
  


1.  Test height & weight

2.  Warm-up in small groups
3.  Move from test station to test station
4.  Coach records the Test Score on the Data Collection Card
 
  



S T E P:

Determine strengths and weaknesses for an

Determine improvement of the from test

period to test period and from year to year.

Evaluate the effectiveness of the strength and conditioning

 
  



Men 16 y Performance Score & Percentile Rank
Percentile Vertical Pro-Agility 10-Yard 40-Yard
Rank Jump Run Dash Dash Personal Information
Name:
inches seconds seconds seconds
Semester:
90 30.75 < 4.25 > 1.67 > 4.75 >
Height: Weight:

80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76

Age: 16 Date:

Performance Tests
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85 Percentile
Test Score Goal
Rank
Vertical
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96
Jump 27.25 69
Pro-Agility
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09 Run 4.98 45
10 or 40
Yard Dash 1.92 55
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24
Average Percentile
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37 Rank 56
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48 Comments
What I am going to do to reach my goals!

10 < 17.75 > 5.35 > 2.15 > 5.57

 






 








 Name
Semester
Date Age

  



16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
80
70
60
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present
 
  



S T E P:

Improve each
time they test.
Improve
every test period.
 
  



Men 16 y Performance Score & Percentile Rank
Percentile Vertical Pro-Agility 10-Yard 40-Yard
Rank Jump Run Dash Dash Personal Information
inches seconds seconds seconds Name:
Semester:
90 30.75 < 4.25 > 1.67 > 4.75 >
Height: Weight:
80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76 Age: 16 Date:

Performance Tests
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85
Percentile
Test Score Goal
Rank
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96 Vertical
Jump 27.25 69 29
Pro-Agility
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09 Run 4.98 45 4.70
10 or 40
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24 Yard Dash 1.92 55 1.82
Average Percentile
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37 Rank 56
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48 Comments
What I am going to do to reach my goals!
10 < 17.75 > 5.35 > 2.15 > 5.57
 Name
Semester
Date Age

  



16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
80
70 29
1.82 Goals
60 4.70
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present
 Name
Semester
Date Age

  



16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
Post-Test
80 29.5
70 29 1.79 71
Goals
60 4.70 4.74 1.82
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present

46 48 2 96
 
  



S T E P:

Improve
Increase
Increase
Train in the
during the season
the chance for

  



 
  


The more force athletes can apply

against the ground, the faster they
will run and the more effective
they will be.
 
  


Sport skills require multiple joint

actions timed in the proper
neuromuscular recruitment patterns.

  


The ankles, knees and

hips extend from a flexed
position to a straight line
through the body.


 
  


Only Free Weights will allow

movement in all three planes
simultaneously.
 
  


Ground based, multiple joint,

free weight exercises done
explosively.

  


When athletes
learn to train
explosively, more
fast twitch
muscle fibers are
used.
 
















 
 


 

 





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Intensity Volume
If 300 lbs. is the maximum Multiply the number of sets
load, 50% intensity would times the number of reps
be 150 lbs. 75% intensity 3 sets of 10 = volume of 30.
would be 225 lbs.
 
  


Average Intensity 90%

Volume 9

Average Intensity 80%

Volume 15

Average Intensity 70%

Volume 30
 
  



The objective is to build lean muscle mass (LMM)
–  The more LMM the greater the capacity to apply force
 
  



The objective is to develop maximum strength.
–  Cleans, high pulls, heavy squats, and pushing &
pulling exercises form the core of the strength
program.
 
  



The objective is to develop a high level of strength and
power for the season.
–  Concentrate on the core and major lifts to develop
maximum strength and power
–  Drop supplemental exercises to manage fatigue and
to prevent overtraining
 
  


  Take a look at the calendar and count backward from where

the in increments of 12 week cycles, allowing
for a week of active rest between cycles.
  The year is divided into in a building-block
format.

  



 
  



This is a time to reflect, reevaluate, and get away from
structure. Athletes need to recuperate physically and
mentally after a stressful season.
 
  



There is a correlation between LMM and power output. LMM will
produce a foundation and strength will follow.
 
  



Preseason is the period 12 weeks prior to the start of in-season
practices. Increase the intensity and lower the volume.
 
  



Train twice a week with moderate volume and intensity. 3
sets of 5 reps for both strength and explosive lifts.
 
  



The Key to Success is allowing the athletes to adjust to each segment before adding more work

Last Week in May First Week in July

Performance Index   Begin Second Week in August
  Begin Lifting   Mon –
  Tue-Thur –
  Fri – Performance Index
Last Week in June
  Begin Lifting
  Begin
Third Week in July
  Begin lifting
  Begin

  




  




  



 Weeks 1-4 No Running




  



 

 


5 Lift Warm-up Lift Warm-up Lift Warm-up Lift Warm-up

55 Explosive Strength Explosive Strength

NutrItIon
Cleans Squat Cleans Squat
High Pull RDL High Pull Clean Deadlift
Jammer Bench Jammer Incline

Biceps Sh. Raises Biceps Sh. Raises

Pulling Choice Triceps Pulling Choice Triceps
Abs Abs Abs Abs
 Weeks 5-6 Add Speed Drills




  



 

 


5 Warm-up Lift Warm-up Warm-up Lift Warm-up

20 Speed Drills Strength Speed Drills Strength

NutrItIon
Squat Squat
RDL Clean Deadlift
Bench Bench

Sh. Raises Sh. Raises

Triceps Triceps
5 Lift Warm-up Lift Warm-up Abs
Abs

Explosive Explosive
25 Cleans Cleans
High Pull High Pull
Jammer Jammer

Biceps Biceps
Pulling Choice Pulling Choice
Abs Abs

5 Stretching Stretching
 Weeks 7-8 Add Agility Drills




  



 

 


5 Warm-up Warm-up Warm-up Warm-up

20 Speed Drills Agility Drills Speed Drills Agility Drills

NutrItIon
Four Stations Four Stations

5 Lift Warm-up Lift Warm-up Lift Warm-up Lift Warm-up

Explosive Strength Explosive Strength

Cleans Squat Cleans Squat
High Pull RDL High Pull Clean Deadlift
Jammer Bench Jammer Bench
25 Sh. Raises Sh. Raises
Triceps Triceps
Abs Abs

5 Stretching Stretching Stretching Stretching

 Weeks 9, 10, 11, 12




  



 

 


5 Warm-up Warm-up Warm-up Warm-up

NutrItIon
20 Speed Cond Agility Cond Speed Cond Agility Cond

5 Lift Warm-up Lift Warm-up Lift Warm-up Lift Warm-up

25 Explosive Strength Explosive Strength

Cleans Squat Cleans Squat

High Pull RDL High Pull Clean Deadlift
Jammer Bench Jammer Bench

5 Stretching Stretching Stretching Stretching

 
  


135 135
7 7
163.5





  



 



  




  



 
  



Monday & Thursday
Lifting Warm-up Sets x Reps
2 x 10 each
1.  Arm Swings small then large
2 x 10
2.  Hurdle Under
2 x 10
3.  Bodyweight Squat

Lifts
1.  Rack Jump or Clean 3x5
2.  Jammer Rotation or Extension 3 x 5
3.  DB Power Jumps 3x5
4.  Pulling Choice 3 x 10
5.  Pulling Choice 3 x 10
6.  Biceps Choice 3 x 10
7.  Ab Planks 3 x time
 
  



Tuesday & Friday
Lifting Warm-up Sets x Reps
2 x 10 each
1.  Arm Swings small then large
2 x 10
2.  Hurdle Under
2 x 10
3.  Bodyweight Squat

Lifts
1.  Neutral Back Squat
2.  RDL 3 x 10
3.  Single Leg Choice 3 x 10
4.  Jammer Press 3 x 10
5.  Pushing Choice 3 x 10
6.  Triceps Choice 3 x 10
7.  Shoulder Raises 3 x 10
8.  Ab Choice 3 x 10 ea

  



 
  



Monday & Thursday
Conditioning Warm-up
Do the dynamic warm-up drills working through full ranges
of motion of major joints

Week 5 – Monday (EASY) Week 5 – Thursday (HARD)

 
  



Tuesday & Friday
Conditioning Warm-up
Choose a variety of dynamic warm-up drills working
through full ranges of motion of major joints

Week 7 – Tuesday (HARD) Week 7 – Friday (EASY)

 
  


with strength exercises in workout

1 and explosive exercises in workout 2.
  Managing Fatigue – allow proper recovery between
lifting sessions and before competition.
while limiting the number of
exercises. Choose exercises that work multiple joints in all
three planes of movement.
  For younger athletes or athletes who don’t play much, the
two day program could become a
.
 
  


Monday
Lifting Warm-up Sets x Reps
2 x 10 each
1.  Arm Swings small then large
2 x 10
2.  Hurdle Under
2 x 10
3.  Bodyweight Squat

Lifts
1.  Squats 3x5
2.  RDL 3x5
3.  Pushing Choice 3x5
4.  Triceps Choice 3x5
5.  Ab Choice 3x
 
  


Wednesday
Lifting Warm-up Sets x Reps
2 x 10 each
1.  Arm Swings small then large
2 x 10
2.  Hurdle Under
2 x 10
3.  Bodyweight Squat

Lifts
1.  Cleans 3x5
2.  Jammers
3x5
3.  Pulling Choice
4.  Pulling Choice 3x5
5.  Ab Planks 3x5
3 x time
 
  



  Take a look at the calendar and determine which months
your athletes will be and which months they will
be .
  If the athlete is in-season twice a year, then divide the year
into .

  Count backward from where the season starts in increments

of the (some may only include 2-3 weeks),
allowing for a week of active rest between cycles.
  Some adjustments will need to be made depending on the
sports being played, how far they make it in the playoffs, and
when they are on break from school.

  



 
  


 

  

The Performance Pyramid was developed at Nebraska by Boyd Epley and

Mike Arthur and patterned after John Wooden’s Pyramid of Success.

  




  


Athletes under the age of 20 earn Index

points based on their bodyweight and
performance in four events!
 
  



1.  Coaches test their athletes at
their own facility.
2.  Enter the data into the NSCA
Index Qualifier Excel Template
and email it back to NSCA
headquarters.

to get test scores sent in is April 1st each year.

must be followed for
standardized testing to be accurate across the country.
are calculated.
are invited to Colorado Springs to compete in
the National Index Championship.
 
  



Athletes compete in front of a LIVE audience with scores
projected during all the events
  Girl’s compete first in each event
 Vertical Jump – alphabetical order
 Pro-Agility – lowest point total first
 10-Yard Dash – lowest point total first
 Hang Clean – lowest poundage first
  Awards
 National Champion each event
 National Index Champion
  The National Champions are then invited to
the NSCA National Conference to compete in
the International Index Invitational.
 
  



At , click the
button under the
Coaching Performance logo.

Read through and follow the

before testing

Download the
Enter scores &
email back to Jake Wurth @