A.D.A.P.T. – Athletic Development Assessment of Performance Tool (Snowsports)

Snowsport Cymru Wales works closely with our member clubs throughout Wales to deliver opportunities for people with disabilities to participate in snowsport activities and develop their skills. See our clubs below.

There are great opportunities for committed disabled athletes to pursue their sport to the highest levels of competitive skiing and snowboarding. For further information on how to get involved with competitive disabled skiing and snowboarding, contact us directly by email admin@snowsportwales.net

ADAPT – Athletic Development Assessment Performance Tool


This programme is available to all Welsh registered athletes and to members of clubs affiliated to Snowsport Cymru Wales.

The programme will set out a series of home based and self assessed activities that can be measured and scored based upon an athletes relative age and maturation. It will allow athletes and coaches to track improvements. In time we will be introducing levels of attainment (Bronze/Silver/Gold) that may motivate participants to work toward the next level.

The programme will also give basic advice in terms of a relevant strength and conditioning programme as well as tips to improve.

The future is bright – ADAPT


In recent years the development of physical qualities has become essential in improving sports performance. Developing efficient movement patterns, balance and coordination, as well as strength and power. Developing these qualities can enhance your ability to stay injury free thus being able to participate in your sport for longer and aid you in achieving sporting success.

The ADAPT programme has been set up to improve long term sporting success by assessing a number of the physical qualities stated above, this will provide you with areas you score well in and areas you need to improve on.


The assessment tools you will use will be based on:

  • Growth & Maturation
  • Lower body Strength & Power
  • Balance & Coordination
  • Anaerobic Capacity (further info to follow)
  • Acceleration Speed (further info to follow)

We will update and introduce assessment tools for anaerobic capacity and speed in the next few weeks.

For each assessment tool we will provide:

  • Rationale
  • Equipment needed
  • Preparation (warm-up) – via a private Youtube link
  • Exercise Execution – via a private Youtube link or diagram
  • Recovery time

As part of the ADAPT programme our aim is to collect the data from these tests so we can provide ongoing physical support to players, parents and coaches. When participants have completed the tests they should fill in the testing score sheet and send to jdathleticdevelopment@gmail.com

Download the ADAPT Assessment record and email to Joshua Dragone – jdathleticdevelopment@gmail.com (SSW Athletic Development Advisor).


It is extremely important prior to training and competition that you prepare the body for the sports demands. Before completing the ADAPT programme you must follow the warm shown below. This warm up might also be useful to use prior to training and competition.

  • Light Jogging
  • Knee Hug into OH Lunge x6
  • Lunge Sequence x6
  • SL RDL x6
  • Worlds Greatest Stretch x6
  • Heel to Toe Walk x10m
  • March x10m
  • A Skip x10m
  • CMJ x5
  • Broad Jump x5
  • Fast Feet to Sprint x2
  • Fast Feet to Sprint & Decel x2

This is an assessment of your ability to jump, land and stay in balance in lateral and for/aft planes. The assessment should be done separately on each leg/foot.

This assessment tool is not about speed, it measures your accuracy, balance and control.


Mark a quadrant 30x30cm on hard level ground. You can use tape or chalk to mark the quadrant

The Rules

Standing on one foot and starting in the centre of the quadrant jump from the centre of the quadrant to the outside of each of the sides in a clockwise direction.

If you double bounce on landing or if you touch a line you should stop (fail).

Count the number of rotations completed before the fail.

The athlete stands side on to a wall and reaches up with the hand closest to the wall.

Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. (This is called the standing reach height).

The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump.

The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.

The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. (See link attached)

The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts.

The aim of this test is to hold an elevated position for as long as possible. The subject lays on their right side, the upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot (top) in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The test is over when the subject is unable to hold the back straight and the hip is lowered. After five minutes rest, the other side is tested.

The aim of this test is to hold an elevated position for as long as possible. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as the subject is in the correct position, the stopwatch is started. The head should be facing towards the ground and not looking forwards. The test is over when the subject is unable to hold the back straight and the hip is lowered.

A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet).

The person stands behind the line and facing the wall.

Whilst balancing on one leg the ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand.

The ball is then thrown back against the wall and caught with the initial hand.

Test is completed when the athlete drops the ball or when they lose balance (record time).

Growth & Maturation


To monitor the timing and duration of important growth and maturation events that may influence training abilities.


  • Measuring tape (use of stadiometer is encouraged if accessible)
  • Scale
  • Ruler

Measurement should be taken prior to activity, before food ingestion and in the morning hours.


  • Measuring tape is secured with the “0 cm” anchored to the floor and then fastened to the wall with the measurement values in ascending order.
  • Athlete is instructed to stand with their back to the wall, with the feet together.
  • Heels, butt and upper back should be in contact with the wall, head should remain in a neutral position.
  • Height is measured with a ruler or flat object placed level on top of the athlete’s head aligned with the corresponding mark on the measuring tape.
  • Record height to nearest mm (e.g. 164.50 cm).


  • Scale is zeroed and calibrated following the manufacturer’s guidelines.
  • Athlete removes shoes, phone/accessories and any heavy clothing (shorts and t-shirt are preferred) before stepping on the scale.
  • Observe and record the athlete’s weight from the scale following the manufacturer’s guidelines.
  • Record weight to the nearest tenth of a kilogram (e.g. 65.5 kg).

Want to get involved?

Excited by the prospect of Winter Sports? Get along to one of the slopes or clubs in Wales…