IN FLORIDA, we’re not allowed to let our players put gear on during the first 3 days of practice. We set up the “Super  Ironman Test” for one of these days. It’s a very good test to determine the speed, strength, agility, endurance and motivation of the players trying to make your squad.

In the past, we’ve invited sports writers, members of the military and other guests to compete in the contest. You’ll be surprised how much exposure this event generates and how competitive this gets for the community!

Order Of Events
    1.  10-Yard Dash.
    2.  40-Yard Dash.
    3.  880-Yard Run.
    4.  Bench Press (only three lifts allowed).
    5.  Leg Press. Knees to the top of thigh must touch the chest (only three lifts allowed).
    6.  Vertical Jump. Player can jump as many times as the coach will allow.
    7.  Over, Under. Do for 30 seconds. Player must go through a partner’s legs, come out and jump over the partner’s back and keep repeating as many times as he can in 30 seconds. The coach will count how many times the player goes through the legs. The partner will stand and bend each time.
    8.  Shuttle. Do for 15 seconds, 15 feet from line to line. The player must start in the middle, shuttle back-and-forth with feet touching the line.

Set Up Stations
Due to the fact that we have 90 players, we’ve set up seven stations. Station 1 is the 10- and 40-yard dash together. Timers are stationed at the 10 and 40 marks. So we get a 10-yard time and a 40-yard time recorded at the same time station.

There is a point board at the vertical jump station. The bench press, leg press and vertical jump stations are indoors. We have a water fountain at the 880-yard run and in the weight room, so fluids are readily available.

Ironman Workout Rules
-  No one is allowed to go to the next station until a horn blows (we use a fog horn).
-  Each station usually lasts no more than 9 to 11 minutes.
-  Try to group players of equal abilities to keep things moving.
-  Give the top 10 players “Super Ironman” T-shirts.
-  Post the results in the locker room with the results of last year’s Ironman Test.