Exam Test

• Maximum respected time (5 ‘)
• Appropriate language
• Tone of voice, mimicry, non-verbal language
• Position of the trainer
• Correctness of the information communicated
• Choice of lesson contents
• Relevance to the ECross method
• Relevance and adequacy of the teaching technique
• Energy transmitted
• The mistakes or executions of children are not considered

RUN 2000m

The goal is to complete the 2 km within a maximum time, which for men is 9 minutes, for women 10′. The test is also valid on a treadmill.  You must be in possession of a screen shot from an application or a photo of a treadmill screen showing the time taken to complete the test.

PUSH UP

Maintaining a perfect stance during each repetition, you should graze the floor with your chest and quadriceps, and then extend your elbows as you ascend with your body outstretched. Only the repetitions with full Roma will be valid. The athlete may stop in the plank position but may not rest the knees or move the hands during the test. The test stops at exhaustion or at the end of 1′ as time limit.

For girls, a 50% rom (elbow 90°) is accepted as long as the body posture is correct throughout the execution. Males 25 repetitions, females 10 repetitions

PULL UP STRICT +  KIP

Starting from the suspension at the bar with outstretched arms, the athlete must raise himself up while keeping his body still (without any movement of the legs or hips), reaching up and over the bar with his chin and then descending to full extension of the elbow. Subsequently, but after recovering, he must perform the same test using the kip technique. The use of a loop band is permitted. 3 repetitions strict + 10 kip for women, 5 + 10 kip for men.

K2C STRICT + KIP

Starting from the suspension at the bar with outstretched arms in a hollow body position, the athlete must bend his knees by drawing them back to his chest and return to the starting position. Subsequently, but after recovering, he/she must perform the same test using the kip technique.

Same objective for men and women: 3 strict + 10 kips

VERTICAL ON THREE SUPPORTS

The athlete must perform the handstand in head-up + hands without the need for a wall. The test is considered passed considering a fluid upward movement in a vertical position, maintenance of 3” of the handstand itself and fluid descent. 

VERTICAL TO THE WALL

The athlete must perform the handstand on outstretched arms against the wall. The test is passed considering a fluid upward movement in a vertical position, maintenance of 3” of the handstand itself and fluid descent. (only heel support on the wall)

VERTICAL PUSH UP

The athlete must perform a handstand with the kip technique while leaning against the wall. The exercise may begin from the handstand with outstretched arms or from the headstand. The finish will in all cases be with arms outstretched against the wall.

Request 1 single repetition

VERTICAL WALK

The athlete must demonstrate walking on the arms for a distance of 3m in a fluid and uninterrupted manner.

JUMPING ROPE

The athlete must prove that he/she can perform a sequence consisting of 10 single jumps on an even foot, 10 single jumps on the left foot, 10 single jumps on the right foot, 10 alternating jumps, 10 cross jumps without interruption. Intermediate jumps between jumping techniques are permitted.

ROPE CLIMB

The athlete must demonstrate knowledge of the technique of ascending a rope, making at least two passes with the feet. 

FOWARD SOMERSAULT

The athlete must demonstrate that he/she is able to perfectly execute a forward somersault starting from a standing position and finishing in a fluid manner.

BACKWARD FOWARD

The athlete must demonstrate that he/she is able to perfectly execute a backflip starting from a standing position and ending in a fluid standing position.

WOD LADDER: 1-10-1 JJ-SQUAT JUMP-SIT UP 

The athlete must complete the ladder sequence from one repetition to ten repetitions by returning to one (the 10 once) of the following exercises.

• Leg jumps + arm abduction (“the opening of the legs corresponds to the lifting of the arms”) jumping jacks
• Squat jumps: you must touch the ground with both hands while bending your knees and then extend your torso and lower limbs by bringing your arms up (in the air phase, your body must be perfectly extended with your hands up with your arms outstretched)
• On the floor, perform a sit-up by touching the floor behind your head with your hands and closing your torso on your knees while touching your feet with your hands.

Example: first round 1 JJ, 1 squat jump, 1 sit-up, second round 2JJ, 2squat jump, 2 sit-ups…. continue like this until 10 and then decrease to 1.

MOBILITY 1

Measurement of the distance between the centre of the malleoli with outstretched legs apart. 

The test is passed if the distance is at least equal to the height of the person minus 10% (e.g. athlete 170 cm tall, the distance should be at least 170-10% = 153cm

MOBILITY 2

Sitting with outstretched legs with feet together and leaning against a wall. The test is passed if the athlete reaches and holds his toes with his hands without bending his legs.

Choose a marketing medium of your choice (e.g. video, Social Media Post, blog article, etc.).

Choose a target you want to address (parents, schools, gym clients, sports clubs, paediatricians, etc.)

Present your ECross Kids course to the target you have chosen, explaining what ECross Kids is, the strengths of the program and demonstrate your enthusiasm as an instructor