Shall be conducted at the running track or at the

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Shall be conducted at the running track or at the outdoor field 2. 3 sets of 3 minutes running with 1 minute rest between the sets 3. Distance and Heart Rate shall be measured 4. Heart Rate must be measured before, between each sets and immediately after the testing BAG PUNCHING 1. Shall be conducted in the gym with any type of punching bags 2. 3 sets of 3 minutes punching without stopping and 1 minute rest between each set 3. Number of punches and Heart Rate shall be measured 4. The coach counts number of punches by counting one hand and multiply by two (2) 5. Heart Rate must be measured before, between sets and immediately after the testing COOPER TEST 1. Shall be conducted at the running track or at the outdoor field 2. Boxer runs for 12 minutes with maximum intensity and effort 3. Distance and Heart Rate shall be measured 4. Heart Rate must be measured before and immediately after the testing
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HEAVY BAG PUNCHING 1. Boxer stands in front of a heavy bag 2. On coach’s whistle, the boxer performs as many lead hand straight punches for one minute 3. After one minute, boxer performs rear hand straight punches for one minute with full strength 4. Then conduct 1-2 combination punches for one minute 5. Coach counts total number of punches performed STRENGTH ASSESSTMENT PUSH-UPS The coach signals the start of the testing The boxer performs push-ups for 30 seconds The boxer must do as much push-ups as he/she can Coach shall measure the number of push-ups performed PULL-UPS The coach signals the start of the testing The boxer performs pull-ups for another 30 seconds The boxer must do as much pull-ups as he/she can Coach shall measure the number of pull-ups performed SIT-UPS The coach signals the start of the testing The boxer performs sit-ups for another 30 seconds The boxer must do as much sit-ups as he/she can Coach shall measure the number of sit-ups performed MEDICINE BALL THROWS Boxer stands with the boxing stance Have 3kg Medicine Ball on the rear hand Throw the medicine ball as boxer makes rear hand punch Coach shall measure the distance between boxer and the medicine ball Boxer rotates his position (orthodox to southpaw and vice versa) Repeat the testing to measure the strength of both arm SPEED ASSESSMENT 40 YARD DASH Can be conducted outdoor track or field On the starting line with crouching position or standing position On coach’s whistle, the boxer sprints 40 yards The coach shall measure the time BAG OR WALLPAD PUNCHING Boxer stands in front of a heavy bag or a wall pad On coach’s whistle, the boxer performs as many punches as possible After 10 seconds, coach stops the testing The coach counts number of punches by counting one hand and multiply by two
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FLEXIBILITY ASSESSMENT STANDING SHOULDER FLEXIBILITY TEST Boxer can use a stick Grab a stick shoulder width wide Hold it front of the waist, keep arms straight Move arms up over head and below until hands are behind upper back Do not flex arms Coach shall measure the distance between two hands
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