• Example – run a 5K

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

• Example – do as many push-ups in a row as possible

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

• Example – pick up a heavy object

4. Flexibility – the ability to maximize the range of motion at a given joint.

• Example – touch your toes

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

• Example – hit a baseball 

6. Speed – The ability to minimize the time cycle of a repeated movement.

• Example – 40-yard dash

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

• Example – jump rope

8. Agility – The ability to minimize transition time from one movement pattern to another.

• Example – run around a line of cones then sprint backward

9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

• Example – walk a gymnastics beam

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

• Example – throw a baseball at a target

How fit are you?

That simple question quickly gets complex. Fit for what? How fit is fit enough, and how do you evaluate your fitness? Develop fitness with sport-focused workouts, and test your fitness through competitive sports. It’s rewarding to be good at a competitive sport. But most sport-focused workouts are specialized enough to leave weak areas you may not be aware of. Unexposed weaknesses can lead to performance plateaus and injuries.
Test yourself in combat. This has some obvious disadvantages as a fitness test. The best method is to use a set of standards that encompass all components of physical fitness. We’ve developed the Athletic Skill Levels as a versatile and user-friendly tool to fill this role.

Using the Athletic Skill Levels

Click here for the Athletic Skill Levels Chart

Developing expertise in any area requires determined, consistent effort. It takes “grit.” But grit will not help you if you are only reinforcing existing strengths (horizontal growth) instead of developing weak areas into strength (vertical growth). The Levels are designed to provide a general fitness perspective, to help set appropriate goals, and to allow focus work on weak areas that result in the rewarding mastery of activities you couldn’t do before. The levels are:

• Level I – Wad Of Cookie Dough. This is where you start, there are no prerequisite skills or athletic ability needed, just begin improving your health and fitness. At this level your job, your goal, is to learn good habits, practice proper technique with the basic movements and be consistent.
• Level 2 – Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level 2 should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.
• Level 3 – Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level 3 may take from six months to several years to reach after achieving Level 2. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the Level 2 foundation already attained.
• Level 4 – Advanced athlete. Few people possess this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level 4 is inviting injury or failure. Any additional requirements of your sport need to be added to this list.
• Level 5 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required for Level 5 are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.

Each skill level contains its own progression of multi-joint movements of increasing skill, making it easy to expose weak areas, set goals, and gauge your progress. At the same time, you experience the rewards of increased general fitness. You develop strength, stamina, and flexibility with measurable drills such as running, rowing and a selection of named workouts. Increasingly complex movements bring improvement in coordination, balance and power output.
Finally, the Athletic Skill Levels are intended to be a gauge and a guide, not a standardized test you are obliged to “pass.” Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to fitness, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness.

Caution

Proper form in all movements is imperative. Many resources are available to help with technique: coaching, videos, books, seminars, and workout partners. USE THEM!