FITNESS COMBINE 2020-2021 PLAYBOOK - SPECIAL OLYMPICS NEBRASKA
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SPECIAL OLYMPICS NEBRASKA FITNESS COMBINE 2020-2021 P L A Y B O O K
TABLE OF
CONTENTS
3 INTRODUCTION
the game plan, why it is important
4 PROGRAM OVERVIEW
deadlines, registration, scoring, competitions, events & materials needed
10 VIRTUAL TRAINING & RESOURCES
the tools and resources to make your combine training a home run
11 T H E E V E N T S
38 ADAPTED EVENTS
2
THE GAME PLAN
Hi Special Olympics Nebraska athletes!
We are excited for you to participate in programming during this unprecedented
year! 2020 has thrown us a few curve balls and we know there is a wide variety of
circumstances, varying levels of comfort and overall uncertainty.
Fitness as a sport was designed with flexibility in mind. The goal of the program
is to provide athletes and partners with eight-ten weeks of training that will
increase strength, flexibility and overall physical performance. This can be done
at home or at a team practice. Participants will strive to demonstrate increased
physical performance week over week with improved measurables for a variety
of competitions.
Fitness assessments can be conducted virtually or in-person following school,
state and local government guidelines. Throughout the testing portion, students
will likely need a buddy to help with measurements, timing and counting! This
guide will walk you through the entire program, what to expect, how to test and
how to become more fit!
Whether practicing virtually or in-person, our hope is that athletes will be able to
socialize, practice and encourage their teammates to strive for individual health
and fitness improvements. This is a new adventure for us, too! Please let your
Special Olympics Nebraska team know if you have any questions along the way.
Excited to see you in action,
The Special Olympics Nebraska Team
3
WHY IS IT IMPORTANT FOR
ATHLETES TO PARTICIPATE?!
6.5 million people in the United States have an
intellectual disability. Through sports, health, and
fitness, we can change the statistics below for
people with ID and become a stronger, healthier,
and more unified community.
2 TIMES 2-4 TIMES
as likely to be less
as likely to be PHYSICALLY
OBESE ACTIVE
L I F E
EXPECTANCY
is reduced by
an average of
16 YEARS
5 TIMES 2 TIMES
as likely to have
as likely to have CARDIOVASCULAR
D I S E A S E &
DIABETES ASTHMA
4
WINTER F I T NE S S COMB I NE
THE OVERVIEW
Participants should focus on improving their
personal scores in each of the nine events.
Participants will receive a "fitness score" based on their progress
from the first week to the last. This progressive score will help to
track and show progress.
Participants will receive their final fitness score after they
complete the week eight events. Virtual medals will be
distributed based on the final fitness scores and submission of
score sheets.
5
COACH
REGISTRATION
Coaches can register a team of athletes (traditional or
unified).
If athletes are not on a team, they can register and
compete as an individual.
Individuals
Register HERE
Teams
Register HERE
COACHES
A good coach is pivotal to the success of a team and the Fitness Combine
is no exception. The coach of your team should:
1. Register their team - The coach should register all participants at once. If
a coach needs to make changes to their team, they should email
playunified@sone.org or register online.
2. Act as the point of contact between SONE staff and their team members
3. Collect scores from each team member
4. Compile individual scores and submit the team score sheet to
playunified@sone.org by the specified deadlines
5. Feel comfortable using Microsoft Excel
6. Communicate and motivate their team
6
SCORING
Participants' primary goal should be to improve their scores in each category from beginning to end of
the combine, thus increasing their fitness score. SONE staff will share fitness scores halfway through and
at the end. Medals and rewards will be distributed to participants at the conclusion of the event.
GOLD • participant earns an improved fitness score higher than 31%
SILVER • participant earns an improved fitness score between 21% - 30%
BRONZE • participant earns an improved fitness score between 11% - 20%
PARTICIPATION • participant earns an improved fitness score between 1% - 10%
In order to receive a virtual medal, you must submit baseline, midway and final score sheets to
playunified@sone.org by the respective deadlines.
SCORE SHEETS
There are several types of score sheets available for team and individual scoring to accommodate
for differences in technology and resources. You only need to pick one format.
EXCEL • team
ONLINE• individual
PRINTABLE • individual
Score sheets should be emailed to playunified@sone.org
Please update and resend the same score sheets each time so we can continue to
track progression.
FIND THE SCORE
SHEET THAT IS RIGHT
FOR YOU HERE!
8
MATERIALS
Here is all of the equipment you need for the program. Don't have the exact
equipment? No worries! We have listed some alternatives you can find around
your house!
CONES • food cans, tape, rocks, flags, water bottles
STOPWATCH • cell phone, timer, website, analog clock, watch
CHAIR • couch, bench
TAPE MEASURE • floor tiles
TAPE • chalk, string, lines on the ground
9
VIRTUAL TRAINING &
RESOURCES
This handbook encompasses all of the basic information to complete the SONE Fitness Combine.
However, additional digital resources can be found on Special Olympics Nebraska Facebook group
and www.sone.org These platforms will provide access to fitness and nutrition content designed to
allow the opportunity for athletes to get fitter, stronger and improve their fitness abilities and scores
throughout the training season. Workouts will be both pre-recorded and live based on strength,
endurance, flexibility and balance.
Please see the instructions below on how to access the group and view content:
1. Login to www.facebook.com
2. In the search bar enter “Special Olympics Nebraska”
3. Click the “Like” button to be able to follow and view all posted content
4. Enjoy your workouts and opportunity to interact through fitness with athletes and coaches from
across Nebraska.
VIRTUAL TRAINING IDEAS
If you choose to train for the Fitness Combine virtually here are some ideas to engage your
athletes through technology:
Zoom Training Sessions - Participate in a virtual workout together.
Social Hour - Organize a YAPpy hour for your team or a distant or outdoor meetup to catch up and
talk about life and celebrate your accomplishments.
Accountability Buddies - Pair athletes together to help keep each other accountable.
Weekly Workouts - Send out one of the Virtual Fitness Workouts to your team each week and ask
them to complete the workout from home.
Fit 5
Fitness Resources
10
FITNESS COMPETITIONS
THE EXERCISES
This section contains everything you need to know to
guide participants through each of the eight exercise
target areas.
materials needed for each exercise
goal of the exercise
instructions
scoring guidelines
pictures and video links
links to supplemental exercises
11FITNESS COMPETITION
EXERCISES
10 yards - Run/Walk/Roll* Wall Sit
5-10-5 Agility Run* Standing Long Jump
Lane Slides Front-to-Back Jumps
Box Agility Test* Side to Side
One Leg Stance - Eyes Open Step Test
One Leg Stance - Eyes Closed Jumping Jacks*
Ball Tap Burpee
Seated Lateral Bends* Jump Rope
Curl-Ups* Mountain Climbers
Planks* Power Punches
Squats Roman Holds
Sit to Stand* Push-Ups*
Exercises marked with a star * offer modifications or can
be modified for participants with mobility issues.
121 0 Y A R D S -
AGILITY & SPEED R U N / W A L K / R O L L
MATERIALS 10 yards
Before you start, make sure you have:
Two cones CONE #1 9.144 meters CONE #2
Measuring tape
Stop watch
PROCEDURE WATCH THE
VIDEO HERE
AND SCORING
PREPARATION: Create a start line and finish line measured at 10 yards
(9.144 meters) with cones.
EXERCISE:
1. Participant will be timed as they run/walk/roll from the start to finish.
SCORING: The time it takes participant to go from start to finish line is
recorded as their total time.
135 - 1 0 - 5
AGILITY & SPEED A G I L I T Y R U N
WATCH THE
MATERIALS VIDEO HERE
Before you start, make sure you have:
Three cones
Measuring tape
Stop watch
PROCEDURE AND SCORING
PREPARATION: Place three cones 5 yards (4.572 meters) apart in a straight line.
EXERCISE:
1. Have participant start at cone #2 in a good starting stance so they can sprint to
cone #1.
2. Participant should sprint to cone #1 and touch the cone with their fingertips.
3. Participant should then turn and sprint to the cone #3 and touch cone #3 with their
fingertips.
4. Participant should return to cone #2.
SCORING: Participant is timed for the entire exercise. The final score/time is based on
the time it takes for participant to complete the 5-10-5 exercise.
MODIFICATIONS
Participants with lower body mobility issues can perform this test in a wheelchair. Participants
start at cone #2 and face cone #1. Wheel quickly to cone #1. Turn tightly around the cone and
wheel quickly to cone #3. Turn tightly around the cone and wheel quickly back to cone #2.
5 yards 5 yards
CONE #1 4.572 meters CONE #2 4.572 meters CONE #3
START
FINISH
145 - 1 0 - 5
AGILITY & SPEED A G I L I T Y R U N
1
2
3
4
5
15AGILITY & SPEED L A N E S L I D E S
1 2
MATERIALS
Before you start, make sure you have:
Two cones
Measuring tape
Stop watch 4
3
PROCEDURE
AND SCORING WATCH THE
PREPARATION: Place two cones 12 feet (3.6576 meters) apart.
VIDEO HERE
EXERCISE:
1. Participant should stand behind cone #1 with their feet slightly wider than their hips.
2. Participant should move to cone #2 using small, quick lateral, shuffle steps.
3. Participant should repeat the movement back to the starting cone (cone #1).
4. Participant should continue shuffling right and left touching each cone for one minute.
SCORING: Count how many times participant can go from one cone to the other in one minute.
Total score is counted by the total number of times participant goes back and forth. Only count
completed slides to each cone. If time runs out and participant is midway between cones, count
the last cone touched as the last repetition.
12'
CONE #1 3.6576 meters CONE #2
16B O X A G I L I T Y
AGILITY & SPEED T E S T
MATERIALS
Before you start, make sure you have:
Four cones
Measuring tape
Stopwatch
PROCEDURE
WATCH THE
AND SCORING VIDEO HERE
PREPARATION: Set up four cones in a square ten yards (9.144 meters) apart.
EXERCISE:
1. Participant starts by getting in a ready stance next to cone #1.
2. On the command of Ready…Set…Go, participant sprints to cone #2.
3. Once they reach cone #2, they side shuffle to cone #3.
4. Once they reach cone #3, they backpedal to cone #4.
5. Once at cone #4, participant sprints to the state/finish line at cone #1.
SCORING: On the command participant completes the square as quickly as
possible. Scoring is based on total time for completion back to the start/finish line at
cone #1.
MODIFICATIONS
Participants with lower body mobility issues can perform this test in a wheelchair. Participants
will start at cone #1 and move quickly around the cones, turning tightly near the cones.
Participants performing this test in a wheelchair will move in a forward direction for the
entire test.
17ONE LEG STANCE -
BALANCE EYES OPEN
MATERIALS
Before you start, make sure you have:
Stopwatch
PROCEDURE
AND SCORING
WATCH THE
VIDEO HERE
EXERCISE:
1. Participant stands within arm’s reach of a stationary object.
2. Feet are shoulder width apart.
3. Participant places their hands on their hips.
4. Participant bends the knee of the non-supporting leg lifting the foot off the
ground.
SCORING: Time starts when participant is in the correct standing position and
ends when balance is lost which is when the non-supporting leg touches the
ground, or when the hands come off the hips.
Once participant has exceeded 55 seconds without a loss of balance, they have
achieved the maximum amount of points for this exercise.
18ONE LEG STANCE -
BALANCE EYES CLOSED
MATERIALS
Before you start, make sure you have:
Stopwatch
PROCEDURE
AND SCORING
WATCH THE
VIDEO HERE
EXERCISE:
1. Participant stands within arm’s reach of a stationary object.
2. Feet are shoulder-width apart.
3. Participant places their hands on their hips.
4. Participant bends the knee of the non-supporting leg lifting the foot off the
ground.
5. Participant does this test with their eyes closed.
SCORING: Time starts when participant is in the correct standing position and
ends when balance is lost which is when the non-supporting leg touches the
ground, or when the hands come off the hips.
Once participant has exceeded 55 seconds without a loss of balance, they have
achieved the maximum amount of points for this exercise.
19BALANCE BALL TAP
1
MATERIALS
Before you start, make sure you have: 2
Stopwatch
Ball
3
PROCEDURE WATCH THE
VIDEO HERE
AND SCORING
EXERCISE:
1. Participant stands with their feet together and holding a ball in both hands.
2. Participant lifts one foot in the air and bends their knees keeping their other foot on
the ground.
3. Participant reaches down and taps the floor to the one side of their body while keeping
their balance.
4. Return to the starting upright position.
5. Repeat this exercise. If participant is a beginner at this exercise, they can reset each
time by putting both feet on the ground and even alternating which foot they raise off
of the ground.
Note: If participant would like a more advanced exercise, keep the same foot off the
ground and repeat without losing balance as many times as possible in the prescribed time.
SCORING: Participant goes from the upright position to the floor touch position as many
times as they can without losing their balance for 60 seconds. Count how many times they
tap the ball in that 60-second timeframe for their total score.
20SEATED LATERAL
BALANCE BENDS
MATERIALS
Before you start, make sure you have:
Stopwatch
Chair or wheelchair
PROCEDURE WATCH THE
VIDEO HERE
AND SCORING
EXERCISE:
1. Participant will be seated with their arms extended out to both sides.
2. When time begins, participant will have 30 seconds to bend to the right as far as
they can, and come back up to a normal sitting position.
3. Participant will then bend to the left as far as possible and return their normal
sitting position.
4. Each lateral bend to the side and return to a normal seated position will count as
one.
SCORING: This process will repeat for 30 seconds, and the amount of successful total
bend and ups to normal seated position will count toward the final score.
MODIFICATIONS
This exercise can be performed seated in a chair or in a wheelchair.
21CORE BODY STRENGTH CURL-UPS
MATERIALS
Before you start, make sure you have:
Stopwatch
Metronome App on phone
PROCEDURE WATCH THE
VIDEO HERE
AND SCORING
EXERCISE:
1. Participant lies on their back on the floor. They bend their hips and knees so their
feet are flat on the floor.
2. Participant reaches their arms toward their knees.
3. Participant lifts their head and then slowly lifts their upper back until they reach
their knees.
4. Participant should get their shoulder blades completely off the ground.
5. Participant touches their knees and lowers all the way back down, including their
head.
6. Exercise is repeated one for every beat of the metronome on phone set at 40 beats
per minute.
SCORING: Participant does as many curl-ups to the beat of 40 per minute as they can.
Total number of curl-ups completed is the total score.
MODIFICATIONS
Participants with mobility issues can use the NCHPAD adaptions for curl-ups found here.
22CORE BODY STRENGTH PLANKS
MATERIALS
Before you start, make sure you have:
Stopwatch
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant starts on hands and knees.
2. Participant straightens one leg at a time and put the balls of their feet on the floor.
3. Participant's hands are placed below their shoulders.
4. Participant's body should make a straight line from their heels to their shoulders.
5. Participant should keep their abdominal muscles tight and their back straight.
6. Participant should hold this position in the correct form for as long as possible.
NOTES:
1. Participant should always have a straight back and should never make an “A” body
shape while completing this exercise.
2. Stop the test when correct form cannot be maintained for 5 seconds or longer. That
means when any movement such as bending, sagging or swaying occurs at the
elbows, shoulders, trunk or knees.
SCORING: Total time until participant breaks form is recorded. After the max of 55
seconds the max score has been achieved.
MODIFICATIONS
Participants with mobility impairments in the hands, wrists or forearms can complete this
test with their elbows and forearms on the ground. Note that this test is more difficult so
form should be monitored even more closely.
23LOWER BODY SQUATS
MATERIALS
Before you start, make sure you have:
Stopwatch
PROCEDURE
WATCH THE
AND SCORING VIDEO HERE
EXERCISE:
1. Participant should start each rep in the standing position, holding no weight and
feet slightly wider than their hips or shoulder width apart. Toes should be pointed
slightly outwards.
2. Participant should find a spot in front of them at eye level to focus on so their head
stays in the proper position.
3. Participant squats down until their hip crease is below the top of knee.
4. Participant stands up again and finishes with knees and hips fully extended.
NOTES:
1. Participant should maintain a natural head position – chin up, eyes straight ahead.
2. Participant should make sure their knees are bent over toes.
3. Participant’s feet need to be shoulder-width apart.
4. Participant’s spine should be straight.
SCORING: Each successful repetition is counted for 30 seconds. No repetitions are
counted after time runs out. No repetitions are counted for bad form. The count
remains the same until a proper repetition is completed.
24SIT TO
LOWER BODY STAND
MATERIALS
Before you start, make sure you have:
Stopwatch
Chair (without wheels)
PROCEDURE
AND SCORING WATCH THE
VIDEO HERE
EXERCISE:
1. Participant sits on chair or bench with feet hip-width distance apart.
2. Participant's arms are positioned across the chest.
3. Participant stands up fully from sitting position and sits down again without using
their arms to assist.
4. This is considered 1 repetition. Participant continues to do the sit to stand
component for 30 seconds.
SCORING: Each successful repetition is counted for 30 seconds. No repetitions are
counted after time runs out. No repetitions are counted for bad form. The count
remains the same until a proper repetition is completed.
MODIFICATIONS
Participants with lower body mobility impairments can perform this test pushing on arm
rests or pulling on a countertop (or similar) for assistance. Participants should use the same
assistance methodology for each testing opportunity for consistency.
25LOWER BODY WALL SIT
MATERIALS
Before you start, make sure you have:
Stopwatch
Solid wall
PROCEDURE WATCH THE
VIDEO HERE
AND SCORING
EXERCISE:
1. Participant stands with back flat against the wall and feet about 1-2 feet away from
the wall.
2. Participant holds arms at sides or across chest.
3. Participant bends at the knees and lowers down until thighs are parallel to the
ground.
4. Participant holds this position for the desired time.
SCORING: Time is recorded starting when the participant assumes the correct position.
Total time is time to failure which is any adjustment from the original position.
26STANDING
LOWER BODY LONG JUMP
MATERIALS WATCH THE
Before you start, make sure you have:
VIDEO HERE
Tape or marker for starting point
Tape measure
PROCEDURE AND SCORING
PREPARATION: create a starting line with tape or other marker.
EXERCISE:
1. Participant stands behind the starting line with their feet a little wider than their
hips. They should start with their toes behind the line.
2. Participant bends their knees, swings arms forward and jumps as far as possible.
3. Participant should try to land with both feet and knees bent. They should not fall
forward or backward and stay in their final position so the distance can be
measured.
SCORING: The final score should be the measurement from the starting line to the
nearest point of the contact for the closest landing foot.
27FRONT-TO-
LOWER BODY BACK JUMPS
WATCH THE
MATERIALS VIDEO HERE CONE #1
Before you start, make sure you have:
Three cones
Stopwatch
1 2 3
CONE #2
CONE #3
PROCEDURE AND SCORING
PREPARATION: place three lines or three cones on the ground one foot (or 30 cm)
apart. Adaptations can be made to reduce this distance if needed.
EXERCISE:
1. Participant starts on cone #2 and jumps with two feet to cone #3.
2. Participant then jumps back to cone #2.
3. Once participant is back to cone #2, they immediately jump to cone #1.
4. Once they have jumped to cone #1, they jump back to cone #2.
5. Participant repeats this process for 30 seconds.
SCORING: Participant is scored by the number of completed cycles (2-3-1-2) in 30
seconds. One point is awarded for each completed cycle.
28LOWER BODY SIDE TO SIDE
1 2
MATERIALS
Before you start, make sure you have:
Three cones
Stopwatch
3
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
PREPARATION: place three lines or three cones on the ground one foot (or 30 cm)
apart. Adaptations can be made to reduce this distance if needed.
EXERCISE:
1. Participant starts on cone #2 and jumps with two feet to cone #1.
2. Participant then jumps back to cone #2.
3. Once the participant is back to cone #2, they immediately jump to cone #3.
4. Once they have jumped to cone #3 they jump back to cone #2.
5. Participant repeats this process for 30 seconds.
SCORING: Participant is scored by the number of repetitions completed in 30 seconds.
One point is awarded for each completed cycle (2-1-2-3-2).
CONE #1 CONE #2 CONE #3
29STEP
CARDIOVASCULAR ENDURANCE TEST
MATERIALS
WATCH THE
Before you start, make sure you have: VIDEO HERE
12-inch step
Stopwatch
PROCEDURE AND SCORING
EXERCISE:
1. Participant steps on and off a 12-inch box alternating right foot up and down and
left foot up and down.
2. They continue stepping up and down alternating feet as quickly and safely as they
can for 60 seconds.
SCORING: Count the number of total steps achieved in 60 seconds. Total score is the
total number of steps.
30CARDIOVASCULAR ENDURANCE JUMPING
JACKS
WATCH THE
VIDEO HERE
MATERIALS
Before you start, make sure you have:
Stopwatch
Sturdy chair with armrests and no
wheels
PROCEDURE AND SCORING
EXERCISE:
1. Participant starts in a standing position with arms at their sides.
2. Participant jumps up and spreads legs apart as they swing their arms over their
head. They should clap their hands together at the top.
3. Participant jumps again and bring their arms back to their sides and their legs
together.
4. Repeat for allotted times.
NOTES: Participant must complete a full repetition (ex. go from start position, clap at
the top, return to start position = 1 repetition) in order for it to be counted.
SCORING: Each successful repetition is counted for 60 seconds. No repetitions are
counted after time runs out. No repetitions are counted for bad form. The count
remains the same until a proper repetition is completed.
MODIFICATIONS
Participants with lower body mobility issues can do Seated Jumping Jacks.
EXERCISE:
Participant will extend their arms out to the sides and then up above their head, clapping their
hands. The arms will come back down to the side position. The process will continue for 60
seconds. Each time the participant claps hands above the head, a repetition is counted.
SCORING: The total number of repetitions done in 60 seconds is counted for the final score.
31CARDIOVASCULAR ENDURANCE BURPEE
MATERIALS
Before you start, make sure you have: WATCH THE
Stopwatch VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Start each rep in a full standing position.
2. Participant must drop and touch their chest and hips to the ground.
3. Participant then returns back to a full standing position to jump and clap both
hands together over their head.
SCORING: Each successful repetition is counted for 60 seconds. No repetitions are
counted after time runs out. No repetitions are counted for bad form. The count
remains the same until a proper repetition is completed.
32CARDIOVASCULAR ENDURANCE JUMP
ROPE
MATERIALS
Before you start, make sure you have:
Stopwatch
Jump rope
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant stands with the jump rope held behind the back.
2. The official/person keeping track of completed revolutions will give a
“Ready..Set..GO” command to begin jumping. Once the time starts, the first
revolution of the jump rope begins.
3. Participant may rotate the jump rope forward or backward.
4. If participant fails to clear the jump rope on an attempt, they resume in order to be
credited with the next successful clearance.
5. When 120 seconds has elapsed, stop jumping.
SCORING: Each successful foot jump is counted during 120 seconds. A successful foot
jump is defined as both feet successfully clearing the jump rope as it passes under the
feet. No jumps are counted after the time is up. The official/person keeping track of
completed revolutions will notify the participant when there is 60 seconds, 30 seconds,
and 10 seconds remaining.
33MOUNTAIN
CARDIOVASCULAR ENDURANCE CLIMBERS
MATERIALS
Before you start, make sure you have:
Stopwatch
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant gets into a push-up or plank position, making sure to distribute their
weight evenly between hands and toes.
2. Hands should be about shoulder-width apart; back should be flat and head in
alignment.
3. Participant pulls their right knee into their abdomen as far as possible.
4. Participant switches legs, pulling one knee out and bringing the other knee in. This
movement continues for the allotted time. Each time their knee comes towards
their abdomen that counts as 1 point.
NOTES:
1. Participant should keep hips down in a push-up position the entire time.
2. If the knee does not come close to the participant's abdomen, that repetition does
not count towards their score.
SCORING: Each successful repetition is counted for 60 seconds. No repetitions are
counted after time runs out. No repetitions are counted for bad form. The count
remains the same until a proper repetition is completed.
34POWER
CARDIOVASCULAR ENDURANCE PUNCHES
MATERIALS
Before you start, make sure you have:
Stopwatch
Chair or wheelchair
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant puts both hands in fists by their chest.
2. They should keep their elbows down by their side. Participant stands with feet a little wider
than their shoulders and their knees should be bent slightly.
3. Participant turns toward the left side and punches their right arm in that direction.
4. Participant returns to the center with both hands in fists by their chest and elbows down by
their side.
5. Participant turns toward the right side and punches their left arm in that direction.
6. Participant returns to the center with both hands in fists by their chest and elbows down by
their side.
7. Repeat these movements for allotted times.
NOTES:
1. Participant needs to punch arm out and return it to the starting position in order for the
repetition to count.
2. If the participant does not rotate or extend their arm all the way, the repetition will not count.
3. Each punch thrown successfully will count as 1 point.
SCORING: Each successful repetition is counted for 60 seconds. No repetitions are counted after
time runs out. No repetitions are counted for bad form. The count remains the same until a proper
repetition is completed.
MODIFICATIONS
This exercise can be done with the participant seated in a sturdy chair.
35ROMAN
UPPER BODY STRENGTH HOLDS
MATERIALS
Before you start, make sure you have:
Stopwatch
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant stands flat-footed with their legs shoulder-width apart.
2. Participant raises their arms laterally to a 90-degree angle (shoulder height) and
holds that position. Their body should form a T-position.
3. Participant holds their arms at 90 degrees for as long as possible without dropping
them below shoulder height.
NOTES:
1. Participant will receive one warning if they bring their arms above or below 90
degrees. If a participant is warned for a second time, the time will be stopped, and
the score will be recorded.
2. Participant should not walk or move around when completing this exercise.
3. Focus on keeping participant's neck long and natural. Elevating the shoulders can
cause neck tension if done improperly.
4. Dumbbells can be used to increase the difficulty of the exercise, but the test is
designed to complete on body weight alone.
SCORING: The total amount of time to failure is counted as the final score. If the
participant holds the exercise for more than 55 seconds, they have achieved the
maximum score.
36PUSH-
UPPER BODY STRENGTH UPS
MATERIALS
Before you start, make sure you have:
Stopwatch
Sturdy chair with armrests
WATCH THE
VIDEO HERE
PROCEDURE AND SCORING
EXERCISE:
1. Participant starts in a high plank position with arms shoulder width apart and palms
flat on the floor.
2. The head, back, hips, knees and toes should be in a straight line.
3. Participant bends their elbows and lower their chest toward the ground.
Participants must bend their elbows at least 90 degrees before returning to the
starting position. A towel or a block under the chest can help participants to know
they've gone far enough down. They should use their arms and core to push back up
to the starting position.
SCORING: The total amount of push-ups in 60 seconds is counted as the
score. Participants must maintain form in order for the push-up to count.
MODIFICATIONS
Participants with mobility issues can use the NCHPAD adaptions for push-ups found here.
CHAIR PUSH-UP EXERCISE:
1. Participant will begin in their wheelchair or chair with armrest and palms on the arm rest.
2. Participant will fully extend the arms; while pressing against the arm rest lifting their body.
3. Once arms are fully extended, the participant returns to seated position.
4. A complete push-up is done once the participant returns to the seated position.
CHAIR PUSH-UP SCORING: Count the number of push-ups completed by the participant in 60 seconds.
37FALL FITNESS COMBINE
ADAPTED E V E N T S
This section contains everything you need to know to
guide your athlete through each of the nine events.
materials needed for each event
goal of the event
instructions
scoring guidelines
pictures and video links
links to supplemental exercises
38ENDURANCE THREE MINUTE PUSH TEST
MATERIALS GOAL
Before you start, make sure you have: The three minute push test will test
Two cones the athlete’s endurance skills
Measuring Tape through prolonged movements.
Stop watch The athlete will have three minutes
If you do not have these, see page 9 for to see how many times they can
a list of other things you can use. push from one cone to the other.
PROCEDURE AND SCORING
PREPARATION: Place two cones 30 feet apart
INSTRUCTIONS:
1. Start behind Cone #1 with mobility assistive device even with the cone.
2. Push to Cone #2 as quickly as you can.
3. Return to Cone #1 and continue to go back and forth for three minutes.
SCORING: Coaches should count the number of times an athlete returns to
Cone #1. For example, an athlete pushes from Cone #1 to Cone #2 and Cone
#2 to Cone #1 = 1 point. Record the total number of points in the three-
minute time.
30-'
CONE #1 CONE #2
39ENDURANCE THREE MINUTE PUSH TEST
WANT TO IMPROVE YOUR
WATCH THE ENDURANCE SCORE?
VIDEO HERE
Try some of these exercises and check
out the SONE Health and Wellness
page for other ideas.
DAREBEE SUPER X
40 TRICEP EXTENSIONSPOWER
UPPER BODY ENDURANCE PUNCH
MATERIALS GOAL
Before you start, make sure you have: The power punch is an aerobic and
Stopwatch strength exercise that will engage
If you do not have this, see page 5 for a your entire upper body. See how
list of other things you can use. many you can do in one minute.
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Sit tall in your chair.
2. Turn the torso (trunk) to the left and punch your right arm in the same
direction as the torso.
3. Return to the front-facing, starting position.
4. Turn the torso (trunk) to the right and punch your left arm in the same
direction as the torso.
5. Do as many power punches as possible in a minute
SCORING: One point for each punch done in under one minute. Record the
points in the score sheet.
41POWER
UPPER BODY ENDURANCE PUNCH
WANT TO
WATCH THE IMPROVE YOUR UPPER
VIDEO HERE BODY ENDURANCE SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
TOP THREE EXERCISES FOR
ATHLETES IN WHEELCHAIRS
42LATERAL
UPPER BODY ENDURANCE ARM RAISE
AND HOLD
MATERIALS GOAL
Before you start, make sure you have: The Lateral Raise and Hold measures
Stop watch shoulder strength and endurance,
If you do not have this, see page 5 for a especially your Deltoid muscles.
list of other things you can use. How strong are your Delts?
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Raise both arms straight out to your sides at shoulder height.
2. Hold your arms at shoulder height for as long as you can hold them
without breaking the shoulder height position. The exercise is over
when your arms go below shoulder height.
SCORING: The time starts as soon as the athlete raised their arms to
shoulder height. The total time an athlete can hold that position without
losing height in the height of their arms is recorded as the score.
UPGRADE: If the exercise is too easy without weight, the athlete may start
with two equally weighted dumbbells in each hand. The weight of the
baseline score and the final score held should remain constant to get an
accurate measurement of improvement. For example, if an athlete is
holding two 1-pound weights in their hands for the baseline score, they
should hold a 1-pound weight when doing the final event.
43LATERAL
UPPER BODY ENDURANCE ARM RAISE
AND HOLD
WANT TO IMPROVE YOUR
UPPER BODY
WATCH THE
VIDEO HERE ENDURANCE SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
LATERAL RAISE WITH
THERABAND
44
OVERHEAD SHOULDER PRESSSEATED
UPPER BODY ENDURANCE JUMPING
JACKS
MATERIALS GOAL
Before you start, make sure you have: The seated jumping jack will test
Stopwatch range of motion and aerobic capacity.
If you do not have this, see page 5 for a See how many you can do in one
list of other things you can use. minute.
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Sit tall in your chair.
2. Start with your arms by your sides.
3. Raise both arms out to the side and over your head.
4. Return your arms to your sides and repeat.
5. Do as many as you can in one minute with good form.
SCORING: One point for each jumping jack done in under one minute.
Record the points in the score sheet.
45SEATED
UPPER BODY ENDURANCE JUMPING
JACKS
WATCH THE
VIDEO HERE WANT TO
IMPROVE YOUR SHOULDER
MOBILITY SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
ASSISTED SHOULDER MOBILITY
EXERCISES WITH POLE
46CHAIR
UPPER BODY STRENGTH PUSH-UPS
MATERIALS GOAL
Before you start, make sure you have: A seated or chair push up demonstrates
Stop Watch the strength of your triceps and ability to
If you do not have these, see page 5 for conduct important pressure relieving
exercises throughout the day. You are
a list of other things you can use.
challenged to maintain good posture and
show us how strong your triceps really are
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Sit tall in your chair.
2. Push down on your chair seat or armrests and lift your body off the seat.
Make sure your arms are completely straight.
3. Lower your body and repeat.
4. Do as many chair pushups as you can in a minute.
SCORING: One point each for each chair push-up done correctly in under
one minute. Record the number of total push-ups on the score sheet.
47CHAIR
UPPER BODY STRENGTH PUSH-UPS
WATCH THE
VIDEO HERE
WANT TO IMPROVE YOUR
UPPER BODY
STRENGTH SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
ARM EXERCISES
48CORE ENDURANCE SEATED TRUNK
TWISTS
MATERIALS GOAL
A seated trunk twist measures your core
Before you start, make sure you have: flexibility and this exercise will measure
Stopwatch your core endurance. Twisting in both
If you do not have this, see page 5 for a directions with stretch your back and
list of other things you can use. challenge your abdominal muscles. Do
you have the stomach for it?
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Start with both arms straight out to your sides at shoulder height.
2. Keep your arms at shoulder height.
3. Twist your trunk to the left so that your right arm is pointing toward the
front of your chair and your left arm is pointing toward the back.
4. Rotate all the way back to the right until your left arm is pointing toward
the front of your chair and your right arm is pointing to the back.
5. Rotating completely left and right is one repetition of the trunk twist.
6. Do as many as possible in one minute.
SCORING: One point each for each full rotation from left to right done
correctly in under one minute. Record the number of total rotations on the
score sheet.
49CORE ENDURANCE SEATED TRUNK
TWISTS
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR CORE ENDURANCE
SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
AB WORKOUT
50CORE ENDURANCE CURL-UPS
MATERIALS GOAL
A stong core is important because it
Before you start, make sure you have: has a ripple effect for the rest of your
Stopwatch body. Curl-ups will measure the
If you do not have this, see page 5 for a strength of our core as you engage your
list of other things you can use. muscles to sit up. A strong core will also
help you keep good posture. .
PROCEDURE AND SCORING
EXERCISE:
1. Lay on your back on the floor, bed or training table.
2. Bend your knees with your feet flat on the floor (or surface). Cross your
arms over your chest.
3. Tighten your stomach then lift your head and shoulders off the floor.
Come all the way up to sitting.
4. Return to the starting position.
SCORING: One point for each curl-up done correctly in under one minute.
Record the points in the score sheet
51CORE ENDURANCE CURL-UPS
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR CORE ENDURANCE
SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for
other ideas.
SEATED ABDOMINAL CRUNCH
52CORE STRENGTH CHAIR BACK
EXTENSIONS
MATERIALS GOAL
A seated back extension measures no
Before you start, make sure you have: only your core strength but your
Stopwatch ability to maintain your upper body
If you do not have this, see page 5 for a balance and endurance. Core
list of other things you can use. strength is an important part of good
posture in your chair.
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Sit tall in your chair.
2. Cross both arms across your chest.
3. Bend forward at the waist until your arms touch your thighs.
4. Return to the starting position.
5. Do as many chair back extensions as you can in a minute.
SCORING: One point each for each chair back extension done correctly in
under one minute. Record the number of total back extensions on the score
sheet.
53CORE STRENGTH CHAIR BACK
EXTENSIONS
1
1
WATCH THE WANT TO IMPROVE
VIDEO HERE
YOUR CORE STRENGTH
SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
TRUNK ROTATIONS
WITH MEDICINE BALL
54LOWER BODY STRENGTH CLAM SHELLS
MATERIALS GOAL
Before you start, make sure you have: Clam shells will help to strengthen the
Stopwatch glutes, hips, and core. helping with
If you do not have this, see page 5 for a stability, balance, and strength. See
list of other things you can use. how many you can do in one minute.
PROCEDURE AND SCORING
PREPARATION:
You will need to get out of the chair for this exercise. Lie on your side, with
your legs stacked on top of one another and yours knees bent at a 45-
degree angle on the floor, a training table, or a bed. You will need to lay your
head on your lower arm, and use the other arm to steady your body.
EXERCISE:
1. Keep your feet together and lift your top knee as high as possible
without rolling your hips backward.
2. Pause at the top, then bring your leg back to the starting position.
Repeat.
3. After one minute, turn over and repeat on the opposite side.
SCORING: One point each for each 'open and close' motion completed in the
two minutes
ADAPTATION: The athlete could also perform these in a seated position.
Simply put the feet togehter and flat on the ground, and bring the knees
together and apart and repeat.
55LOWER BODY STRENGTH CLAM SHELLS
WANT TO IMPROVE
YOUR LOWER BODY
WATCH THE STRENGTH SCORE?
VIDEO HERE
Try some of these exercises and check out the
SONE Health and Wellness for other
ideas.
SEATED LOWER BODY WORKOUT
56LOWER BODY ENDURANCE KNEE
EXTENSION
MATERIALS GOAL
The knee extension exercise will
Before you start, make sure you have:
help to test and strengthen the
Stopwatch
legs, hips and core muscles. How
If you do not have this, see page 5 for a
many can you do in one minute?
list of other things you can use.
PROCEDURE AND SCORING
EXERCISE:
1. Sit tall with both feet flat on the floor.
2. Lift your leg and straighten your knee completely.
3. Hold your leg out for one second, then lower your leg back down. Repeat
on opposite side.
4. Repeat for one minute.
SCORING: One point each for each knee extension completed in the one
minute.
57LOWER BODY ENDURANCE KNEE
EXTENSIONS
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR LOWER BODY
ENDURANCE SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
SEATED TOE TAPS
58FLEXIBILITY C H A I R S I T A N D R E A C H
MATERIALS GOAL
Flexibility in the hamstring and heel
Before you start, make sure you have: areas is important to increase available
Measuring Tape range of motion, reduce pain from
If you do not have this, see page 5 for a shortening muscles and improve
list of other things you can use. circulation. How close can you get to
touching your toes in a seated position?
PROCEDURE AND SCORING
PREPARATION: Make sure the athlete has warmed up and stretched prior to
attempting the sit & reach. The athlete should start in a comfortable, seated
position in a chair or their mobility assistive device. Make sure the chair or
device cannot move during exercise. If the athlete's chair has leg supports that
can be adjusted, lift the supports so their legs are fully extended. If they do
not have a chair that can be adjusted, place another chair in front of the athlete
and put their legs on it, so they are straight. Stretch out a tape measure and
put the end next to or between the knee caps.
EXERCISE:
1. Sit tall in your chair.
2. Raise your arms straight above your head with one hand on top of the
other.
3. Lean forward at the hips and reach for your toes as far as you can.
4. Where ever your fingers land on the tape measure, that is your score.
SCORING: Use a tape measure to measure the distance from the knees to the
finger tips. The easiest way to do this is to put the 0" end of the tape measure
next to or between the athletes knees and measure to their fingertips when
they bend forward. Record the total number of inches in the score sheet.
59FLEXIBILITY C H A I R S I T A N D R E A C H
WATCH THE
VIDEO HERE
WANT TO IMPROVE YOUR
UPPER BODY
STRENGTH SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
FLEXIBILITY EXERCISES IN AND OUT
OF YOUR WHEELCHAIR
CHAIR YOGA
60MOBILITY WRIST CIRCLES
MATERIALS GOAL
Before you start, make sure you have: Wrist mobility is important for day-to-
Stopwatch day activities like lifting, gripping, and
If you do not have this, see page 5 for a twisting. This exercise will keep your
list of other things you can use. joints healthy! How many wrist circles
can you do in one minute?
PROCEDURE AND SCORING
EXERCISE:
1. Sit up tall in your chair and keep your elbows bent at your sides.
2. Lift your wrists up as high as you can, then make big circles in one
direction.
3. Don't let your arms move.
4. When the hand returns back to the starting position that is counted as
one point. Do this for 30 seconds on each hand for a total of one minute.
SCORING: One point each for each full rotation done in one minute.
61MOBILITY WRIST CIRCLES
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR HAND AND WRIST
MOBILITY SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
15 HAND AND WRIST STRETCHES
62MOBILITY TOE & HEEL TAPS
MATERIALS GOAL
Toe & Heel Taps will help with ankle
Before you start, make sure you have: mobility. Thye will strengthen the
Stopwatch muscles in your foot, ankle and calf
If you do not have this, see page 5 for a and help you to walk. How many toe
list of other things you can use. and heel taps can you do in one
minute?
PROCEDURE AND SCORING
PREPARATION:
The athlete should start in a comfortable, seated position in a chair or their
mobility assistive device. Make sure the chair or device cannot move during
exercise.
EXERCISE:
1. Start with your feet flat on the floor.
2. Lift your heels up but keep your toes on the floor.
3. Bring your heels down, then lift your toes up keeping your heels on the floor.
4. Put toes down and repeat for one minute.
SCORING: One toe lift and heel lift = one point. If the athlete needs to do one
foot at a time, do each foot separately for 30 seconds each, for a total of one
minute.
63MOBILITY TOE & HEEL TAPS
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR ANKLE MOBILITY
SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
SEATED ANKLE ROTATION
64MOBILITY CHICKEN WINGS
MATERIALS GOAL
This exercise strengthens the
Before you start, make sure you have:
muscles of your upper back and
Stopwatch
helps to give you good posture.
If you do not have this, see page 5 for a
How many can you do in one
list of other things you can use.
minute?
PROCEDURE AND SCORING
EXERCISE:
1. Sit up tall in your chair with both feet flat on the floor. Place your hands on
your hips.
2. Keep your hands on your hips and pinch your shoulder blades together,
pulling your elbows back.
3. Move your elbows forward and back, pinching your shoulder blades and
releasing (like flapping chicken wings!)
SCORING: Elbows backwards and back to the starting position = one point.
Do as many as you can for one minute.
65MOBILITY CHICKEN WINGS
WATCH THE
VIDEO HERE
WANT TO IMPROVE
YOUR SHOULDER
MOBILITY SCORE?
Try some of these exercises and check out the
SONE Health and Wellness page for other
ideas.
21 SHOULDER MOBILITY EXERCISES
SHOULDER CIRCLES
66EARN A FITNESS COMBINE SHIRT!
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