Frequently Asked Questions

  1. Do my athletes have to be on a team? 
    No, you can add an individual athlete into your system without associating them with any team. When adding an athlete, select "Individual Athlete" in the Team/Group dropdown menu. The athlete will appear in your "All Athletes" list, but not on a specific team.

  2. Can I add an individual athlete and then put them on a team later?
    Yes, just go to the athlete's individual profile and under Teams in the profile section, select the team you want to add them to from the dropdown and click Add.

  3. Can I upload a roster without creating a team first?
    In order to bulk upload a spreadsheet of athletes, you will need to create a team or group to associate them with. If you do not work with teams, or would prefer to upload your athletes without putting them on a team yet, just create general Team/Group (eg, "My Athletes" or "Current Clients") to use the upload function.

  4. Can I have an athlete be on more than one team?
     Yes, your athletes can be on as many teams as you like.

  5. Can my athletes play more than one position?
    Yes, you can have an athlete associated with as many positions as you like.

  6. Do I have to upload my roster before my tests?
    Yes, you need to have a roster of athletes in the system in order to upload your test results. WIN uses your athletes' email as their unique identifier, so in order for the test results to map to the right athlete, the athlete needs to already be in the system

  7. How do I use the Custom Fields function for my athletes?
    WIN allows you to create as many custom fields as you need in multiple areas in the system. Custom Fields created for Athlete Profiles are best used for recording a player's personal information such as phone number, parent's contact info, hometown, GPA, etc. Profiles can be updated at any time, but don't track changes over time, so shouldn't be used to track training and testing results.

  8. Why is some information kept in an athlete's profile, and others in tests?
     Custom fields created in the Athlete section can be edited and changed, but do not track historical changes. Tests that are going to be conducted multiple times, and tracked over time, should be created in Performance Tracking or Game Stats (depending on the kind of info you are collecting).

  9. My athletes all have 0's next to their names under ASI. How do I generate an ASI score?All new athlete's default to a blank ASI score of 0 until their Official ASI Testing is entered. When the ASI Testing is complete, the 0's will automatically change to the calculated AS Index score for that athlete.

  1. I'm creating a team for the first time. What should I name it?
    Teams or groups can be named whatever you like, eg, Varsity Women's Lacrosse, Mustang JV Football, Training Roster. Whatever makes sense for your use of WIN. Because we track testing by Season/Year in a separate field, you do not need to create new Team names for every season. So a softball team could be just Softball, not 2013 Spring Softball. So athletes who stay on the team over multiple seasons remain on the team until they are removed by you.

  2. How many teams/groups can I have in my account?
    You may create as many teams or groups as you wish. Athlete profiles are not tied exclusively to any one team, so you can have a single athlete be part of multiple teams or groups.

  3. Can an athlete be on more than one team at a time?
    Yes, your athletes can be on as many teams as you like.

  4. Do I need to download the Roster file template before uploading my athletes?
    Downloading the sample Roster template provided by WIN is not required, but is strongly recommended. It will be very helpful in organizing your data in a format ideal for upload to the system. It comes pre-filled with the required fields, making it easy to see which data is needed and where it may be missing.

  5. I don't have emails for all my athletes. Can I still upload?
    Every athlete does need an email as part of his or her profile in order to be added to the WIN system. Because the system uses emails as the unique identifier for athlete profiles, each athlete must have a different email address. If you don't have emails for every athlete, you can create "dummy" emails. To avoid any conflicts with other WIN users, create a fake email domain that is unique to you, for example athlete1@yourname.com, athlete2@yourname.com rather than using gmail.com or yahoo.com domains.

  6. I don't have all the required information for every athlete. Can I still upload?
    You will need to have data for required fields associated with every athlete in order for the file to upload correctly, however you can use placeholder or "dummy" data to complete the spreadsheet. NOTE: you cannot use duplicate email addresses. Each athlete must have a unique email.

  7. If I remove an athlete from a team, does it delete them from the system?
    No, athletes remain in the system until their individual profile is deleted. Athletes can be added to and taken off teams repeatedly.

  8. If I delete a team, do the athlete's on it get deleted too?
    No, all individual athlete profiles will remain in your account. They will no longer be on the team you deleted.

  9. Why do I have to include a season/year for each team?
    Season/years are required to track progress of a team and/or athlete over multiple years. By assigning test results to a specific season/year, allows you to view progress year over year for a single team without having to create a new team every year.

  10. When I start a new year, what happens if I have some players from the previous season on my new roster?
    Because athlete profiles are independent of teams, you can upload a new roster with both old and new players. The system will recognize and update (if any information is new) existing athletes by their email address, as well as add your new athletes.

  11. When a player graduates or leaves the team, how do I take them off the roster?
    Either go into their individual profile and remove the team, or go to your team roster and delete the player from the Options drop down.


  1. What is the AS Index?
    The AS Index is Athletic Standard's proprietary, proven method for measuring athletic performance and accurately predicting on-field performance. Combining top-of-the-line technology with 30 years of research, the AS Index gives coaches and trainers a truly unbiased, standardized method for assessing an athletes raw athletic potential. Combining this "athletic SAT" score with sport-specific skill tracking gives coaches unparalleled insight into where players need improvement, whether in the weight room or on the practice field.

  2. How is an AS Index score generated?
    An athlete's ASI is generated by applying our proprietary algorithms to a select number of performance test results. The result is a single score that reflects an athlete's pure athleticism.

  3. What makes my ASI scores "official"?
    Many of the tests that make up an ASI score are drills athlete's conduct multiple times in a season. In order to generate an "official" ASI score, all of the required tests must be conducted and entered into the system at the same time. To obtain an accurate ASI, all tests should be conducted on a wood floor rather than grass.

  4. What's the difference between "official" and "certified" AS Index scores?
    An AS Index score can only be certified when the testing is conducted by official AS staff with our technology and equipment. To ask about bringing an AS Combine Program to your organization, email contactus@athelticstandard.com. Do I have to include AS Index testing for my athletes?

  5. Do I have to include AS Index testing for my athletes?
    AS Index testing is not required to use WIN for its other tracking features in performance testing and in-game statistics. However, most of the analytic functions are generated from the ASI, allowing you to compare athlete and team performance against not only a single data point, but against the overall athleticism score.

  6. Why do I have to upload the required scores all at once?
    Like the academic SATs, an accurate score can only be generated when all tests are conducted at the same time. Using old or placeholder data will result in an inaccurate ASI score. I only tested some, not all, of the required tests for the ASI, does that mean I can't upload them to the system?Correct, you must have current data for every required test for the spreadsheet to upload.

  7. If I don't have updated scores for all the test fields, can I make up "dummy" data, or just use the old data?
    No, using old or placeholder data will result in an inaccurate ASI score.

  8. What's the difference between ASI Testing and Performance Testing?
    They have a lot the same drills. Like the academic SATs, athletes should be consistently trying to improve their AS Index score. In order to track progress between ASI Testing sets, coaches can use the Performance Testing section to record and monitor results of individual testing drills.
  1. What's the difference between Performance Testing and ASI Testing?
    They have a lot the same drills.Like the academic SATs, athletes should be consistently trying to improve their AS Index score. In order to track progress between ASI Testing sets, coaches can use the Performance Testing section to record and monitor results of individual testing drills.

  2. How do I use the Custom Fields function for my Performance Tracking?
    WIN allows you to create as many custom fields as you need in multiple areas in the system. Custom Fields created for Performance Tracking are best used for recording a player's skills and strength training results. Each test tracks individual performance over time, so are ideal for monitoring an athlete's progress.

  3. Do I need to download the Performance Test file template before uploading my data?
    Downloading the sample performance Testing template provided by WIN is not required, but is strongly recommended. It comes pre-filled with your required and custom fields, as well as your roster's names and emails. The file will also pre-populate default 0's for test results, so if you do not have all results for every athlete, it will still upload correctly.

  4. Why are there 0's in the template I downloaded?
    The system needs to recognize a numerical value for an athlete's test results, so we've included 0's in the file by default. Simply copy and paste, or enter a new value, over the 0's to update an athlete or rosters tests.

  5. Why do I need to pick a season when inputting test scores?
    Season/years are required to track progress of a team and/or athlete over multiple years.

  6. What fields are required to update Performance Test scores?
    The only required fields for Performance testing are first name, last name, email and test date. All others are optional, including any custom fields you create.

  7. Do I need to update all scores at the same time?
    No, you can update as many or as few scores as you like at any time.
  1. What's the difference between Game Stats and Performance Tracking?
    Game Stats are broken out from Performance Tracking for coaches who wish to track in-game data for their athletes. Game Stat tracking is ideal for comparing athletes playing the same position, by stat and AS Index score.

  2. How do I use the Custom Fields function for my Game Stats?
    WIN allows you to create as many custom fields as you need in multiple areas in the system. Custom Fields created for Game Stats are best used for recording a player's in-game performance.

  3. There are no pre-set fields in my Game Stats section, should there be?
    No, Game Stats are designed to be entirely customizable to accommodate any sport.

  4. Do I need to download the Game Stats file template before uploading my data?
    Downloading the sample Game Stats template provided by WIN is not required, but is strongly recommended. It comes pre-filled with your required and custom fields, as well as your roster's names and emails. The file will also pre-populate default 0's for stats, so if you have a game stat that doesn't apply to an athlete (eg,'goals' for a defensive player), just leave a 0 in the cell.

  5. Why do I need to pick a season when inputting stats?
    Season/years are required to track performance of a team and/or athlete over multiple years.

  6. What fields are required to update Game Stats?
    The only required fields for Game Stats are first name, last name, email and game date. All others are optional, including the custom fields you create.

  7. Do I need to update all stats at the same time?
    No, you can update as many or as few scores as you like at any time.

  8. Not all my athletes will have data for all stats (eg. "goals" for a defensive player). How does that work?
    If you have a game stat that doesn't apply to an athlete (eg, "goals" for a defensive player), put a 0 instead.
  • What does the calendar do?
    The calendar has the ability to create events, create reminders for athletes, take attendance and grade their participation.
  • Is there a way to take quick daily attendance?
    Yes, at the Home Screen you will see Today’s Events quick button. Select a team you want to take attendance for and click on Quick Daily Attendance.
  • What do the Points mean in the calendar?
    The Points allow you to grade the athlete’s attendance or effort for the day. 2 Points means you did everything required of you, 1 Points means you showed and did a half effort, and 0 Points means you either showed and did nothing or you were excused/missed the workout or event.
  • How can I use the Points to motivate my athletes?
    The Points will not only allow you to grade your attendance participation level but also when athletes ask why they didn’t get some same gains as other athletes you can show them why. An athlete who shows up to 100% of the practices or lifts but scores only 50/100pts overall shows that he commits to showing up but doesn’t give full efforts.
  • Can I run reports on the attendance?
    Yes, you can run reports in our Analytics section on the attendance of your teams in the Attendance report.
  • Can I run reports on the Points?
    Yes, you can run reports in our Analytics section on the Points the athletes obtain in the Attendance report and by clicking on the box under Show Points and Avg Points.
  • How can I create an event?
    Click on the Calendar button on the left hand navigation bar. Click on Create an Event button on the top left of the page. Fill out all the fields you want and submit the event.
  • Can I take attendance after creating an event?
    Yes, click into the event you want to take attendance for. Next to the checked teams name you will see a Take Attendance button. Click on that to take attendance for the team’s event.
  • Can I print the calendar?
    Yes, on the Calendar page you will see 2 print buttons on the bottom left. One allows you to print a monthly calendar and the other allows you to print the current week’s calendar. Please make sure when printing to change the page orientation to Landscape to fit the calendar all on one page.
  1. Not all my athletes show up when I run the AS Index report. Why?
    Only athletes with an ASI score will appear on a AS Index report. Athletes with a 0 for an ASI will not show up.

  2. I changed my dropdown selection and clicked Run Report, but nothing changed.
    Try clicking on the Clear Data button to refresh the page and reset the reporting function.

  3. When I hover on a graph point, the pop-up doesn't appear.
    Try clicking on the Clear Data button to refresh the page and reset the reporting function, then run the same report again.

  4. I tried to run a report and it says "No Data Available." What's going on?
    Double check that you have data in the fields you are trying to show. If you are sure that data is in the system, but it's still not showing up, contact winservice@athleticstandard.com.
  1. Why does each section have its own Manage Custom Fields section?
    Different sets of information are broken out for easier user management and tracking of data, as well as to support WIN analytic function.

  2. How do I decide where to put my custom fields?
    For most effective use of the WIN system, the following guidelines should be followed when you are determining where to track certain data:
    • Athletes Basic profile information that can change, but isn't tracking over time
    • Performance Skills and strength training tests that will be updated frequently and tracked over time
    • Game Stats In-game performance statistics relevant to your sport

  3. If I delete a custom field, does it delete past information associated with an athlete?
    No, the information will still be visible in the athlete's historical profile or test data, however you will not be able to change it once the custom field is removed in the Manage Custom Fields section.

  4. I added a custom field and it put an underscore in the name (eg. phone_number). Why did that happen?
    WIN will automatically add an underscore to multi-word fields for optimal data security.
  1. I'm getting an error when I upload my spreadsheet. What's causing it?
    There could be a few issues causing your error. First, check that the following issues are not happening:
    • Are you missing data for any required fields?
    • Is the data in the incorrect format (eg, Male vs M)?
    • Is there data in each column cell, for each athlete even if it's a 0?
    • Did you use the same field from the mapping dropdown menu twice?

    If it's still not working, contact winservice@athleticstandard.com and we are happy to troubleshoot the issue with you. If possible, please take a screenshot of the page and the error.

  2. How does the Template Download function work?
    Each section comes with its own template files to download and track data. You are not required to use these downloads, but each comes pre-populated with your roster, required and custom data fields, default data, etc., making uploading bulk data more seamless.

  3. I've got my athlete roster and test data in my own spreadsheets. Do I need to use yours?
    You can start with your own spreadsheet, but you will need to make sure your data is formatted to the system's requirements. You may find it easier to copy and paste data from your spreadsheet into an WIN template to ensure you aren't missing any required data.

  4. Why can't I upload my tests at the same time as my roster?
    WIN is designed to track different data sets in different sections for easier data management and to support its analytic functions. In order to correctly track performance test data, you must upload a roster first. WIN uses your athletes' email as their unique identifier, so in order for the test results to map to the right athlete, the athlete needs to already be in the system.

  5. I don't have emails for all my athletes. Can I still upload?
    Every athlete does need an email as part of his or her profile in order to be added to the WIN system. Because the system uses emails as the unique identifier for athlete profiles, each athlete must have a different email address.

    If you don't have emails for every athlete, you can create "dummy" emails. To avoid any conflicts with other WIN users, create a fake email domain that is unique to you, for example athlete1@yourname.com, athlete2@yourname.com  rather than using gmail.com or yahoo.com domains.

  6. I don't have all the required information for every athlete. Can I still upload?
    You will need to have data for required fields associated with every athlete in order for the file to upload correctly, however you can use placeholder or "dummy" data to complete the spreadsheet. NOTE: you cannot use duplicate email addresses. Each athlete must have a unique email.

  7. It's just not working can you guys do it for me?
    Of course! As you are getting started on WIN, or if you encounter any issues at any time, contact us at winservice@athleticstandard.com and we can help get your data in the system.

  8. Why are there 0's in all the spreadsheet cells when I download the template files?
    The system needs to recognize a numerical value for an athlete's test results, so we've included 0's in the file by default. Simply copy and paste, or enter a new value, over the 0's to update an athlete or rosters tests.

  1. How do the mapping pages work?
    The mapping pages are where you link the data field in the system with the data column in your spreadsheet. Your required fields and custom fields will appear in the dropdowns on the left; the first row of data from your spreadsheet will appear on the right. Match the dropdown field to the data.

  2. How do I know which fields are required?
    There is an asterisk (*) next to each required field in the dropdown.

  3. I have a column of data in my spreadsheet that isn't showing up on the mapping drop down. What's going on?
    Did you create a Custom Field for that column? You must have the field created in Manage Custom Fields for it to show up in the dropdown. All data needs to be mapped to a field in order to be uploaded into the system.

  4. What do I do with data on my spreadsheet that I don't want to include?
    Either leave the dropdown blank, or select Do Not Use from the dropdown menu.

  1. Can I edit an athlete's profile after I've uploaded it?
    Yes, you can always go back into an athlete's profile and change data.

  2. I've created a new Custom Field for my Athletes but it doesn't show up in the profiles?
    Custom field headers will appear in an athlete's profile once data has been entered. If there is no data, then the header will not appear in the profile.

  3. If I delete an athlete's profile, is it gone for good?
    Yes it is. You will be prompted with a warning that the profile will be permanently deleted.

  4. One of my players is injured/inactive, should I remove them from the team?
    It's really up to you. If you do not want the athlete to appear in your analytics or as part of the roster, then you should remove them from the team. Leaving them on the team will keep them showing up in your roster

  5. If I take a player off a team, or remove a position, can I put them back on?
    Yes, you can put them back on at any time.

  6. What data is listed in the Current Performance Test box?
    The Current Performance Test box includes the most recent results for each test.

  7. What data is listed in the Official AS Index Scores box?
    The AS Index Scores box includes the most recent results for each ASI Testing set.

  8. What data is listed in the Game Stats box?
    The Game Stats box includes the most recent results for each stat.

  9. How do I add a new Performance Test or Game Stat?
    Click the Add a Test button below the current tests/stats box.

  10. I want to create a brand new test and add results for an athlete. Can I do this from his or her profile?
    To add a completely new test field and result, you need to create the Custom Field in your Manage Custom Fields list. After the field is created you can add directly from an athlete's profile.

  11. How can I view previous AS Index test results?
    All previous ASI test results are listed towards the bottom of the profile page.

  12. How can I view previous Performance Tests or Game Stats?
    Both Performance Tests (standard and custom), as well as Game Stats, can be viewed by selecting the test or stat you want to see from the drop down menus.

  13. If I delete a single test result, or ASI test group, is it gone for good from the athlete's history?
    Yes, deleting an individual test record will remove it from the athlete's profile for good.

  1. My password doesn't work/I forgot my password?
    Go to the Login page and click on Forgot my Username/password to reset.

  2. Can I log in to WIN from any computer with my user name and password, or am I limited to a single computer?
    You can log onto WIN from any computer with your user name and password.

  3. Can I use WIN on my phone or tablet?
    Yes, the WIN site has a mobile configuration which functions in the same way as the site.

  4. How do I change my password?
    When signed in click on "Account Settings" then click on "Change Password". Please enter in your new password and confirm the password.

  5. Will my account deactivate after the free two-week trial and will I lose all my data?
    At the end of your free two-week trial your account will convert to a paid account and stay active. Your data will remain intact through the free-to-paid conversion.

  6. What will happen if I don't cancel my trial membership?
    If you don't cancel your trial membership you will be converted to a monthly subscription and your credit card will be charged. We will email you beforehand reminding you that your trial is ending.

  7. What will happen if I do cancel my trial membership?
    If you cancel your trial membership you will no longer have access to your account.

  8. Can I use the free trial option again?
    No. We love giving people the chance to use our services, but just like you we have people to provide for at home and we do this through paying customers.

  9. How do I cancel my account?
    You can cancel at any time by signing in to your account. Select Account Settings, Plan Type and choose from the drop down menu Cancel Subscription. Please know that once you cancel you still be forfeiting the rest of the days you purchased.

  10. How do I reactivate my account
    If you would like to reactive your account you can simple go online and sign into our WIN program with your old user name and password. Once inside please choose the payment method and you will be back up and running.

  11. What types of credit cards do you accept? Can I pay by check?
    We accept all major credit cards. You can also pay by check by making it out to Athletic Standard and mailing it to the address below. Please know that your account will not be activated until we have received the check and it clears.

    Athletic Standard
    PO Box 31
    Maynard MA, 01754-0031


  12. How will the charge appear on my credit card statement?
    The charge will appear as Athletic Standard, INC on your statements. All banks are different and sometimes they will use our website URL instead of the name we give them.

  13. If I pay for my purchases with a credit card, are those transactions secure?
    Yes, you can be sure that they are secure by seeing https:// in your URL bar. If it doesn't appear please contact us at winservices@athleticstandard.com so we can resolve the problem.

  14. How do I update my credit card and/or billing information?
    You can update your credit card and/or billing information by logging on and clicking on Account Settings. Here you can change your personal information or payment type by clicking on those tabs.

  15. How can I get a copy of my payment receipt?
    We will be emailing you a copy of the receipt for your records.

  16. Do I need any additional software to operate the WIN system?
    No, all you need is a browser in order to operate WIN. If you have Excel it will allow you to bulk upload your athlete's all at once, saving you time.

Vertical Jump

Equipment:

  • Jump Station or other device to measure vertical jump.

Procedure:

  1. Athlete stands with side to the unit.
  2. Make sure feet and hips are next to the unit.
  3. Athlete then reaches as high as possible with one hand.
  4. The height reached becomes zero for the athlete.
  5. With feet flat the athlete jumps, touching the highest point possible.  No steps or shuffling of the feet are allowed.
  6. The jump is recorded to the nearest 1/4".
  7. Record the better of two trials.


Pro Agility or 5-10-5

Equipment:

  • Electronic agility timer with delay built-in.
  • Forty feet or more of flat running surface on wood basketball floor.

Procedure:

  1. Start in the hit position facing forward straddling the center line.
  2. The athlete always begins by running to the right first.
  3. Run five yards and touch the line with the right hand.
  4. Return running ten yards to the left and touch the line with the left hand.
  5. Run back to the right through the center line.
  6. The total distance is 20 yards.
  7. Record the time to the 100th second or lower.


10 Yard Dash

Equipment:

  • Electronic timer required.
  • Thirty or more yards of flat running surface on a wood basketball floor for the 10 yard dash.

Procedure:

  1. Athlete places one hand on the starting line or on a start switch. A red light appears on control box when beam is broken.
  2. Athlete holds steady for a second until the red light changes to green or a buzzer sounds to notify everyone the athlete is ready to run.
  3. Athlete runs and the timer starts automatically when the hand leaves the laser beam or when the athlete releases the start switch.
  4. Record the time to the 100th second or lower.
Bench Press
Start Position:
  1. Lie flat on the bench in a five-point body contact position with eyes directly under the bar
  2. Grasp the bar evenly with a closed, pronated grip with hands slightly wider than shoulder-width
  3. Lift the bar from the hooks and position it directly above shoulders with elbows fully extended

Procedure:
  1. Take a deep breath to fill the chest with air and engage the core to prevent the back from arching
  2. Lower the bar slowly and under control, allowing it to touch the chest
  3. Keep wrists rigid and directly above elbows
  4. Drive the weight explosively off the chest by extending elbows
  5. Exhale as you near the top of the lift

Coaching Points:
  • The movement of the bar should be down and slightly forward, and up and slightly back
  • The most common error is to let the bar come off the chest moving toward the legs (the bar must come straight up and back off the chest for maximum force)
  • Wrists should be in line with elbows with thumbs wrapped around the bar throughout the entire lift
  • The lower back should remain in contact with the bench throughout the entire lift (do not arch the back or raise the chest to meet the bar)
  • Avoid bouncing the bar off the chest

Squat
Start Position:
  1. Stand under the bar with bar across the center of the shoulders
  2. Ensure entire body is under the bar
  3. Prior to lifting the bar, inhale to expand the lungs and hold until you have set up
  4. Stand erect with the chest filled with air
  5. Take one or two steps backward to set up

Foot Position:
  1. Narrow stance works quadriceps and gluteals to some extent
  2. Medium stance works quadriceps and adductors to some extent
  3. Wide stance works adductor, gluteus, and outer quadriceps
  4. Keep heels on the floor
  5. Point toes out slightly from neutral to 30 degrees
  6. The angle of the foot position makes no difference as long as you are comfortable with the stance

Descent:
  1. Push hips back
  2. Simultaneously flex knees while pushing hips back
  3. Maintain torso angle throughout lift
  4. Distribute body weight from the balls of the feet to the heels
  5. Keep knees behind the balls of the feet
  6. Maintain slow, controlled descent
  7. Keep shins as vertical as possible by sitting back into the squat
  8. At the bottom, do not bounce, jerk, or stop the motion
  9. Proper depth is achieved when mid-thigh is parallel to the floor

Ascent:
  1. Drive feet into the floor
  2. Simultaneously raise hips and shoulders
  3. Push shoulders slightly back into the bar so chest remains facing outward
  4. Continue extending hips and knees
  5. Maintain proper head and eye position
  6. Stand erect and back into the start position

Couching Points:
  • Avoid bouncing out of the bottom of the squat
  • Watch for raising hips too quickly out of the bottom of the squat
  • Avoid allowing the weight to shift to the toes
  • Watch for rounding the back
  • Watch for dropping down too quickly into the squat (not slow and controlled)
  • Avoid turning or pointing the toes inward
  • Do not taking hands off the bar during the ascending phase
  • Watch for gripping the bar with an open grip

Hang Clean
Start Position:
  1. Approach bar resting on the floor or platform so the shins make contact
  2. Place feet hip-width apart with toes pointed straight ahead
  3. Keep back flat, shoulder blades pulled together, and squat down to grasp the bar
  4. Grasp the bar with a pronated grip slightly wider than shoulder-width with arms straight and elbows pointed out
  5. Head remains in a neutral position looking forward throughout the entire lift
  6. Slowly extend hips and knees to elevate the bar to just above the knees
  7. Keep the bar close to the body and extend hips as the bar passes the knees
  8. Stand erect with shoulders, hips, and knees in alignment and the bar held at arm's length touching the top part of the thigh

Procedure:
  1. Take a deep breath to fill the chest with air and engage the core
  2. Keep back flat, and shoulder blades pulled together
  3. Lower the bar to the top of the knees by flexing at the hips
  4. In the load position, shoulders should be in front of the bar, back flat, arms extended with elbows pointed out, hips flexed, knees slightly bent (not locked out), and weight on the heels
  5. From the load position, explosively extend hips, knees, and ankles to achieve triple extension and accelerate the bar upward
  6. Simultaneously extend onto the balls of the feet and shrug shoulders straight up
  7. Keep the bar close to the body with arms extended and elbows pointed out
  8. Transition feet to slightly wider than hip-width, keeping them in a 30 x 36 box, and quickly pull entire body under the bar
  9. Flex hips backward and sit into a quarter squat position to absorb the weight of the bar
  10. Quickly rotate elbows down and then up ahead of the bar to catch it on the front portion of the shoulders
  11. Stand erect with feet flat on the ground and shoulders directly over the balls of the feet

Coaching Points:
  • The purpose of the 30 x 36 box mapped out on the platform is to ensure that the explosive movement is primarily vertical (if the athlete puts too much emphasis in the horizontal or lateral directions it will be easy to observe as they will jump out of the box)
  • Lower the bar in a slow and controlled manner between repetitions by keeping elbows slightly flexed
  • Stand erect before each repetition
  • Avoid pulling with the arms before attaining complete extension of the hips
  • Catch the bar with elbows high, hips back, knees over toes, and eyes forward

Jerk
Start Position:
  • Set the bar at a height that is comfortable for lift-off
  • Place hands evenly on the bar, slightly wider than shoulder-width, with a pronated grip
  • Position bar behind neck and comfortably across the shoulders with shoulder blades pulled together, elbows pointed down with hands directly above them
  • Stand erect and take one or two steps back to position body in the center of the rack
  • Place feet hip-width apart, toes pointed straight ahead, and slightly flex hips and knees with the weight centered on the feet
  • Head remains in a neutral position looking forward

Procedure:
  • Keep back flat and shoulder blades pulled together
  • Lower into a quarter squat position by pushing hips back, flexing knees, letting the torso come forward, and transfer the weight onto the heels
  • Explosively extend hips and knees and go onto the balls of the feet to accelerate the bar upward
  • Drive the bar upward with the shoulders and arms, and push the body under the bar
  • In the catch position, the bar should be slightly behind the ears with elbows completely extended and in line with the shoulders and hips
  • Stabilize the body and step feet together so they are shoulder-width apart
  • Lower the bar to the start position in a controlled manner

Coaching Points:
  • When lowering the bar, simultaneously flex hips and knees as the bar hits the shoulders to help absorb the weight (do not allow knees to come forward over toes)
  • There should be no pause at the bottom of the initial counter movement quarter squat before explosively extending the weight overhead
  • Keep torso upright when making the overhead catch (any forward lean will make it difficult to complete the lift)
  • Drive the bar upward with the shoulders to take advantage of the power from the hips and legs
  • Keep elbows directly under hands throughout the entire lift
  • Engage the core to stabilize the body and prevent arching the back.
  • This lift may also be performed from the front of the shoulders


Athletic Standard has referenced and following material to create the best lifting practices.

Baechle, T., Earle, R. (Eds). 2008. Essentials of Strength Training and Conditioning (3rd ed). NSCA