<p>For a 5'0 girl, is 6:20 a decent mile time to set as my goal? I haven't been timed in a while, but that's what a coach at my school told me that I should be able to reach. I'm going to NASS this summer and I'd like to do as well as I can on the test so that I don't have to take it again during my senior year. My personal goal to would be to max out in everything, but if 6:20 is the best I can get, I'm just wondering what you all think.</p>
<p>Also, does anyone have any tips for the basketball throw? Is it one-handed? If it is, I might really need some great tips here. My hands aren't exactly what one would call ... large. :) What IS considered a good distance for the basketball throw?</p>
<p>Actually, could someone post the max times for females? I used to have a page saved in my favorites, but somehow it disapeared... I'd like to have the maxs so I know what to set as my goals. Nothing less than the best, right? :P </p>
<p>Thanks!!!</p>
<p>Max Scores are as follows:
B-ball throw-102 feet for guys and 66 feet for girls
Pull-ups-18 for guys, and 7 for girls
Shuttle run-7.8 seconds for guys, and 8.6 seconds for girls
Crunches- 95
Pushups- 75 for guys, 50 for girls
Mile- 5:20 for guys, 6:00 for girls</p>
<p>It will benefit you to practice the basketball throw. Much of the throw relies on technique as opposed to strength. </p>
<p>It's one handed and you throw from your knees facing straight ahead. </p>
<p>You can steady the ball with two hands but must throw with only one. Also, you can't touch the ground with anything other than your legs.</p>
<p>the basketball throw--
the girls in my squad/platoon @ NASS got between 20-40ish feet for the throw. i def had an advantage in that ive played bball, and the motion was pretty familiar for me. i got 55 feet (upped it to 63 two weeks later @ USAFA's summer seminar). it's really about getting the motion down, and being comfortable with it. it'll help to throw a football or something like that. also--big emphasis on throwing it up&out, as opposed to straight forward. some arch will really help with getting it farther.</p>
<p>also about your mile time. height doesn't really have an impact on how fast you can run, so you can disregard that...and 6:20 is definitely a good time for that. i know they really emphasize on it being faster than 8:00 min, and 6:20 is well enough before.</p>
<p>height and leg length does have an impact on your time BUT...</p>
<p>there's nothing you can do about that so don't worry about it.</p>
<p>Thanks for the tips.</p>
<p>And I'm pretty sure that height does have an effect on your time. My stride can only stretch so far :P</p>
<p>haha touche :)
its all good</p>
<p>Question on the crunches: They are crunches and not situps?? How far up do you have to go for the crunches for it to be considered one? And this might be a bit stupid, but I'm okay with that -- does a partner or someone hold your feet, or do you do them without anything on your feet? Just wondering. :)</p>
<p>They are situps. You lay down with a partner holding your feet and your arms crossed on your chest. You come up until your elbows touch your knees/thighs and then go back down til your shoulderblades touch the floor.</p>
<p>Abdominal Crunches: measures abdominal/core body muscular endurance.</p>
<pre><code> The candidate must:
- Assume a supine (back on floor), bent-knee position (approximately 90-degree bend) on a mat with arms crossed, fingers extended, touching the top of the shoulders, with shoulder blades touching the floor/mat.
- Upon the command "GO", flex from the hip, raising the elbows so that they touch the front midpoint (or higher) of the thigh without finger tips losing contact with the top of the shoulders; extend from the hip until the shoulder blades touch the floor/mat.
- Candidates cannot rest in the down position. Resting is only permitted in the up position. Fingers must stay in contact with the top of the shoulders while resting, and candidates cannot grab their legs or touch the ground with their hands.
</code></pre>