SFC Combine Rules and Protocol
General Rules:
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Voluntary participants will compete in 6 independently scored/measured events, including:
vertical jump, bench press (repetition based), 3 cone drill, shuttle drill, 40 yard dash, and a broad
jump.
Results for each event will be tabulated for both a male and female division.
The lowest aggregate placement score will determine the order of (overall) finish.
In order to qualify for the all-around title, each participant must compete in in all events. This
will prevent skewing of the results.
Event Rules and Protocol
Bench Press (repetition based)
Location and apparatus used: Free weight area; Smith machine and flat bench
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Male and female participants will respectively press 149 and 69 pounds as many times as
possible.
On each repetition the bar must lowered to the chest and lifted so that the arms are fully
extended (without “locking out”).
Should an invalid attempt occur, it will be discarded from the participant’s total number of
repetitions.
The event is completed once the participant: voluntarily stops, takes longer than 5 seconds to
complete a repetition, or requires the use of a spotter.
Event placing will be determined by the highest number of completed repetitions.
Vertical Jump
Location and apparatus used: West wall of boxing area; measuring tape/device, hand chalk
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A maximal standing reach will be obtained and recorded with each participant standing flatfooted next to a wall-mounted measuring apparatus.
Each participant will then complete a series of 3, maximal flat-footed vertical jumps.
Vertical jump height is derived by subtracting maximal standing reach height from vertical jump
height.
Event placing will be determine by the highest jump achieved out of the 3 attempts.
3 Cone Drill
Location and apparatus used: Gymnasium (east court); cones, stopwatch
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4 cones will be setup in a “T” shape, with the distance from the bottom of the “T” to the middle
cone, and from the middle cone to the 2 edge cones being 5 yards apart.
Each participant will start at the bottom “T” cone. At the start, the participant will sprint toward
the middle cone, planting and touching just outside the left base. After planting and pivoting,
the participant will sprint back toward the opposite side of starting cone. Once again the
participant will plant and pivot, sprinting back toward the right side of the middle cone. Upon
approach the participant will circle around the outside (right) edge, and sprint toward the left
side of the left side cone. The goal is to turn (180 degrees) around the left cone as tightly as
possible, coming back toward the middle cone, rounding it’s outside (left side as approaching)
edge, and sprinting through the finish/starting cone.
This protocol will be repeated (in a mirror fashion) on the right side of the “T” cone formation.
Event placing will be determine by the cumulative time for BOTH trials.
Left T Configuration
Source: http://playmakersource.com/wp-content/uploads/2012/01/3-cone-drill.jpg
20 Yard Shuttle Run
Location and apparatus used: Gymnasium (east court); cones, stopwatch
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6 cones will be set up in a rectangular formation, with 3 cones aligned on each of the two longer
sides. The cones on each side will be placed 5 yards apart (in linear, consecutive order) .
Each participant will start in the center of the rectangular box, in a 3 point stance, and facing
either of the two longer sides. Upon starting, the participant will pivot and sprint toward one of
the lateral edges of the box. The participant will then plant (with either foot), pivot, and sprint
toward the opposite end of the box. At this point the participant will plant and pivot with the
opposite foot and sprint through the center (line) cones (finish).
The above protocol will be repeated, with the participant starting and pivoting toward the
opposite direction, and reversing the sequence of their pivot feet.
Event placing will be determine by the cumulative time for BOTH trials.
20 Yard Shuttle Configuration
Start
Second Pivot
Finish
First Pivot
40 Yard Dash
Location and apparatus used: 3rd floor track (north straightaway); stopwatch
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A 40 yard stretch of the north straightaway will be marked by a “start” and “finish” line.
Each participant will ready themselves at the starting line in a “standing start” position. On the
staff member’s command (hand signal from the finish line), each participant will sprint to and
through the finish line.
Event placing will be determined by the lowest finishing time.
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Broad Jump
Location and apparatus used: 3rd floor elevator area; measuring tape
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A starting jump line will be demarcated by a 3 foot long piece of tape.
Each participant will start from a flat-footed position behind the tape. By lowering the hips and
exploding forward, participants will achieve a maximal forward leap. The landing spot, as
indicated by the initial landing spot closest to the starting tape, will be marked by the staff.
The distance between these 2 points will be measured by the staff.
Event placing will be determined by the longest jump recorded from all 3 attempts.