NBA Benchmark Evaluations

[introduction to this content]

40 yard dash time

This is a measure of pure linear speed. The ability to accelerate faster through proper mechanics and strength training will ultimately decrease the time and increase performance.

5-10-5 agility

This is a measure of athleticism and change of direction. The ability for athletes mechanically to change diction and not lose force production or speed.

Vertical Jump

This is a measure of the hip/knee/ankle force production which in turn will allow the athlete more range of motion and better leaping ability.

Medicine ball toss

A measure of core and upper body strength. As the lower half of the body is essential; the core and upper body also need to be in tune to take on impact, post up effectively, etc.

Endurance (YIRT) test

A measure of the athletes endurance. ESD(Energy System Development) program is essential for better basketball performance. Every sport has a different EDS, so in turn should be trained accordingly.

Flexibility Test

by increasing joint range of motion, performance ay be enhanced and the risk of injury reduced.

Body fat composition

Excess body fat affects the basketball player’s ability to jump vertically, move freely around the court, and the extra weight increases fatigue.

No Step vertical jump

the athlete stands sideways next to a wall. Reaching up with the hand closest to the wall, keeping the feet flat on the group, the loin of the fingertip is marked and recorded. The is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in propelling the body upwards. the jumping technique can use a countermovement if desired. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

Maximum vertical jump

Record the standing height by standing below the apparatus with both feed flat on the ground and stretching one arm up as high as possible. The subject then places one foot back, rocking is allowed, before bringing the back foot forward and leaping vertically off both legs as high as possible. The arms may be used to assist in projecting the body upwards. This technique is similar to the jump start a basketball game. Attempt to time the swing of the arm to mark the highest point of the jump. The difference in distance between the standing reach height and the jump height reached is the score. The best of three attempts is recorded.

Bench press reps (185 lbs)

Begin by lying flat on a bench, with your feet flat on the floor, buttocks and shoulders touching the bench. Grasp the bar at slightly wider than shoulder width apart (so that the elbows are at right angles at the lowest point.) Start with the arms fully extended, holding the weight directly above the chest, the weight is lowered at a controlled speed with smooth motions to the chest then returned to the starting position.

Lane Agility drill

Test is based on the pro-sized foul lane, the markets may need o set outside the lane markings. Start with one foot behind the start line, no rocking movement allowed. Hand timing starts from the first movement from the set position. Run forward to the baseline. At the cone, change movements to a side shuffle, and move sideways to the right across the baseline.

At the next cone, back pedal up the lane to the foul line, then side shuffle left back toward the start line. touch the point even with the starting cone, then reverse direction and return back around the course to complete another revolution. Side shuffle right, forward sprint, side shuffle left then back pedal to compete the test. Remain facing toward the baseline throughout the test. Two trials are allowed.

3/4 court sprint

As the name implies, this test involve running a maximum sprint over 3/4 of the basketball court (75 feet or 22.86 meters.) Place two cones as timing gates at the baseline and free-throw lane lines and two cones are the elbows of the opposite free-throw line.

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