Gup grade fitness test exercises...

ATMA Fitness Assessments

Before any grading, you will be required to pass a fitness assessment and a written knowledge test. The following videos are a simple reminder of the exercises you'll be asked to perform.

Continuous roundhouse kicks/Shuttle runs/Speed kicks/Push ups/Plank

Remember, we're looking at a cumulative score, based on your age and grade - see the table below to see what your target is...and aim above it!

Oooh, look - I've added the target sheet.....!
Continuous roundhouse, max 2 minutes - technique explained
This video shows correct technique - but the test is done fast and light. Plenty of points to be had here. Remember, once the first leg has failed, you can't go back to it - so push as many as you can. You'll be given a one minute marker, so you can change legs if you haven't already!
Continuous roundhouse, fast and light - max 2 minutes
So now we're sure what he means! Fast and light...
9m shuttle runs - 1 minute
Simple. Run hell for leather for one minute...
Speed kicks - 30 seconds
Plenty of points to be had here. Keep pad at their knee level - really!
Push ups - to 1 minute or fail
Military style - elbows in. Any actions with elbows out, won't be counted. Assisted version - with knees down - 3 reps are worth one full rep, so if you push out 30, that will only count as 10.
Plank - to fail or 2 minutes maximum
Maximum 120 points to be had here! Ensure correct form is maintained.

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Latest comments

05.03 | 16:41

Hi Elle,
I would suggest the Mondays at Ashlawn 6:30pm start or Wednesday evenings at 7pm at Boughton Leigh Junior school. Both are great for beginners. Thanks

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05.03 | 10:35

Hi Elle,
I would suggest the Mondays at Ashlawn 6:30pm start or Wednesday evenings at 7pm at Boughton Leigh Junior school. Both are great for beginners. Thanks

...
05.03 | 10:27

Hi, I’m looking for an adults beginners class in rugby, can you advise which would be suitable??

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17.01 | 10:44

Hi, could you let me know which form should I will in for first time karate membership? How can I pay? Where should I send the form (and payment) to please?

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