| Vertical Jump | VJ L | VJ R | 5 Hops | Left | Right | Pull Ups |
| cm | W/kg | cm | cm | m | m | m | # |
| 45.0 | 89.0 | 39.0 | 28.0 | 10.26 | 5.05 | 5.1 | 1 |
| Horizontal P.Up | Sit Ups | Prone B | Box Jump | Leger | Squat |
| # | Stage | sec | 15-30s | 45-60s | Stage | kg | ratio |
| 9 | 4 | 120 | 22 | 35 | 9 | 70.5 | 1.18 |
This testing was done in November in Kelowna. I'm pretty happy with my results. I improved in the areas that I was supposed to work on, strength and cardio. My squats were done without my knees dropping in, the imbalances there are much better; this was quite a weak area for me. I do have some more work to do here as I can't quite do a full squat with my hands straight above my head. The result from the beep test I was particulairly happy with, in the past I had only been getting about 6.5 or 7. I improved there by a full level. I'm hoping that I can get this up another level (to 9) for the next test. If I had to pick the areas that needed some work it would be the Box Jump Test, the pull ups and maybe the vertical jump. The box jump test is a box, roughly the height of an overturned laundry basket, that you stand on and jump side to side off of - we do this for a full minute. I find it FAR more exhausting than the beep test and probably the toughest part of the fitness testing. I've got some more explosive exercises for the gym to help me with it, these will also improve my vertical jump. For the pull ups, I do know that my upper body is not as strong as it should be. So I'm going to continue working on it and see the improvement at the next test date.
