GRIT RANKZ

From being strong to having the ability to run a marathon or sprint to having a strong core to being well versed in balance to being flexible, it is difficult to be great at all these. However, the body works as one so we want all the 5 pillars of fitness to improve in each of our athletes. How do you know which areas you need improvement on or are good at? Where to begin and what to strive for? DGF created Grit Rankz for that reason. Here are the criteria:

Strength training

Push-up: Good  10 repetitions

Great  25 repetitions

Grit  > 50 repetitions

Cardiovascular endurance

1-minute Burpee test: Good 20 repetitions

Great 25 repetitions

Grit > 30 repetitions

Balance

Single leg balance test: are you able to stand on each leg for 1 minute straight? If yes, then you pass. If not, then strengthen your feet and ankles.

Flexibility

Hand-behind backtest: are you able to touch your hands together on both sides? If yes, then you pass. If not, then here are the stretches you need to do get there.

Standing toe reach: are you able to touch your toes standing without bending your knees? If yes, then you pass. If not, then measure the distance your fingers are from the floor and work on these stretches.

 

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