The Medal Test is designed to help gauge fitness for Cross Country Skiing. No one activity can indicate how you will ski but success in this test shows a physical readiness for ski training & technique. Data taken over 20 years shows a strong correlation between the total number on this test and race performance as measured by USSA/FIS points. Of course ski technique, experience on snow, and race experience will influence your final results in addition to fitness.
It is important to note that our primary goal in doing this test is to find your strengths and weaknesses so we can work on both of these. Your first one of the year is a baseline and we hope that as we train through the fall your numbers will improve. If they decrease substantially we will want to discuss possible reasons. To help you understand your own strengths and weaknesses we ask that you complete the Medal Test Self Reflection after you finish of every Medal Test in which you compete.
Results & Records
There are 6 tasks. The run is around a standard track. For the next 4 tasks below, the participant will complete as many repetitions as possible in one minute. Rest for one minute. Then complete as many repetitions as possible in one more minute. Record repetitions for both minutes. For the 6th task, participants will complete as many lateral 40 cm box jumps as possible in 60 seconds.
It is important to note that our primary goal in doing this test is to find your strengths and weaknesses so we can work on both of these. Your first one of the year is a baseline and we hope that as we train through the fall your numbers will improve. If they decrease substantially we will want to discuss possible reasons. To help you understand your own strengths and weaknesses we ask that you complete the Medal Test Self Reflection after you finish of every Medal Test in which you compete.
Results & Records
There are 6 tasks. The run is around a standard track. For the next 4 tasks below, the participant will complete as many repetitions as possible in one minute. Rest for one minute. Then complete as many repetitions as possible in one more minute. Record repetitions for both minutes. For the 6th task, participants will complete as many lateral 40 cm box jumps as possible in 60 seconds.
- 3000m Run
- Pushups: Straight-legged push-ups. Start in the up position. Elbows must bend to 90 degrees in the down position. When the participant returns to the up position 1 repetition is counted.
- Dips: Using Dip bars, lower the body until the elbows reach 90 degrees. Push upward until the elbows are straight. This counts as 1 repetition.
- Sit-ups: Starting position is lying on the back with knees bent and arms crossed across the chest. A partner holds feet to the floor. The participant sits upward contracting abdominal muscle so that elbows touch knees or thighs. 1 repetition is counted every time elbows touch knees or thighs. Arms must remain crossed across chest.
- Pull-ups: Use an overhead bar high enough that feet are not touching the floor. Hanging from the bar with arms fully extended, the participant pulls upwards until the chin is above the bar. This counts as 1 repetition.
- Box jumps: Participant starts with the box to the left of their left leg. Using both legs, the participant jumps laterally to the left and lands on top of the box. Participant continues left, jumping down off the box. The box is now on the right side of the right leg. The participant jumps using both legs laterally to the right and lands on top of the box. Participant continues right, jumping down off the box. This left to right then right to left sequence continues for 60 seconds. Every time the participant lands on top of the box 1 repetition is counted.