ABP™ (Athlete Battle Plan™)

ABP CALCULATOR

Lessons

ATC Calculator

ABP RESULTS

Lessons

My ABP™

GETTING STARTED.

CREATE A PRIVATE GROUP.

Click play on the video tutorial below for instructions on how to create your Private Training Group.

UPLOADING CONTENT TO YOUR GROUP.

Click play on the video tutorial below for instructions on how to upload content to your Private Training Group.

ATC ASSESSMENT

ADULT (6TH GRADE & ABOVE)

*Click on the underlined text for a sample video of the exercise.

1. BODY MEASUREMENTS.

Take the following measurements and post the results to your Private Training Group Feed.

Height.
*Posting an incorrect Height will make your ABP™ unreliable. Please post the correct height.
Weight.
*Posting an incorrect Weight will make your ABP™ unreliable. Please post the correct weight.
Hand Size.
Measure the end of your thumb to the outside edge of your pinky.
Wing Span.
Stand with your arms spread out wide and measure from the furthest finger of your left hand, to the furthest finger of your right hand. Measure across the back of your body, not the front.

2. GENERAL ATHLETICISM.

Have someone video you performing the following exercises on a Football Field/ Track. Then, upload each video to your Private Training Group Feed.

*Click on the underlined text for a sample video of the exercise.

Athlete Warm Up.
Vertical.
*If you do not have access to an actual Vertical Jump Tester, use the method provided in the demonstration video.
Broad Jump.^[1]
*You can perform the broad jump on a lined football field. Use the Hash-Marks to make measuring distance easier.
Short Shuttle.^[1]
*5-10-5. Time stops when the athlete crosses the start/ finish line, after the final 5 yards.
3-Cone Drill.^[1]
40 Yard Dash.^[2]
*On a lined Football field, start from the goal line and sprint as fast as you can to the 40-yard line. Run down the sideline, not down the middle of the field.
100M Sprint.
*For 100M Sprinters only.
200M Sprint.
*For 200M Sprinters only.
400M Sprint.
*For 400M Sprinters only.

^[1] For measurement purposes, complete these exercises on the hash-marks of a lined football field, (the 4 white dashes, between every solid white line that runs horizontally across the field).
^[2] Mark off 40 yards on a lined football field.
^[3] If performing the 100M, 200M, or 400M instead of the 40, utilize the 100M, 200M, and or 400M start lines on the track.

3. CONDITIONING.

Have someone video you performing the following conditioning workout. Then, upload the video to your Private Training Group Feed.

MCS Type G.
Complete the Phase 1 Workout.

4. STRENGTH + POWER.

Have someone video you performing the following exercises^[1]. Then, upload the videos to your Private Training Group Feed.

Standing Bench.
Use the heaviest dumbells you can perform 12-30 reps of. Perform as many reps as possible. *Forward Only. You do not have to press the dbs out to the side.
Standing Bench Launch.^[2]
Use the same weight from above, except, explode out, and release the dumbbells, launching them as far out and away from you as possible. Do not step into the launch. Measure the distance from your toes to the back side of the closest weight.
Power Squat.
Use the same weight as above and perform as many Power Squats as possible.
ATG Back Squat.
Determine the heaviest weight you can safely and comfortably back squat 12-30+ reps of. Unlike a traditional squat, ATG squats require you to bend at the knees and sit your butt onto the back of your ankles. If you are used to back squatting, you should start at 40-60% of your current squat weight (40-60% less).

^[1] The most important part of these assessment exercises is to establish a baseline. Establishing a baseline does not require you to try and lift more weight than you can safely and or comfortably handle.

^[2] Most gyms will more than likely frown upon you launching dumbbells in their space. The best place to launch weights is into sand.

YOUTH (5TH GRADE & BELOW).

*Click on the underlined text for a sample video of the exercise.

1. BODY MEASUREMENTS.

Take the following measurements and post the results to your Private Training Group Feed.

Height.
*Posting an incorrect Height will make your ABP™ unreliable. Please post the correct height.
Weight.
*Posting an incorrect Weight will make your ABP™ unreliable. Please post the correct weight.
Hand Size.
Measure the end of your thumb to the outside edge of your pinky.
Wing Span.
Stand with your arms spread out wide and measure from the furthest finger of your left hand, to the furthest finger of your right hand. Measure across the back of your body, not the front.

2. GENERAL ATHLETICISM.

Have someone video you performing the following exercises on a Football Field/ Track. Then, upload each video to your Private Training Group Feed.

Athlete Warm Up.
Vertical.
*If you do not have access to an actual Vertical Jump Tester, use the method provided in the demonstration video.
Broad Jump.^[1]
*You can perform the broad jump on a lined football field. Use the Hash-Marks to make measuring distance easier.
Short Shuttle.^[1]
*5-10-5. Time stops when the athlete crosses the start/ finish line, after the final 5 yards.
3-Cone Drill.^[1]
40 Yard Dash.^[2]
*On a lined Football field, start from the goal line and sprint as fast as you can to the 40-yard line. Run down the sideline, not down the middle of the field.
100M Sprint.
*For 100M Sprinters only.
200M Sprint.
*For 200M Sprinters only.
400M Sprint.
*For 400M Sprinters only.

3. CONDITIONING.

Have someone video you performing the following conditioning workout. Then, upload the video to your Private Training Group Feed.

MCS Type G.
*Complete the Phase 1 Workout.

4. STRENGTH + POWER.

Have someone video you performing the following exercises. Then, upload the videos to your Private Training Group Feed.

Push-Ups.^[1]
2 minutes. If you cannot perform any more standard pushups, continue pushing from the alternate pushup position.
Power Push-Ups.^[1]
2 minutes. Clap only.
Pull Ups.^[2]
Hands and arms are at least shoulder width apart.
Body Weight Squats.
2 minutes. Athletes must bend at the knees and bring their butt all the way down to touch the back of their heels.
One-Leg Squats.
2 minutes. Alternate left and right legs. Use 2 chairs or any other objects to spot if necessary.
Situps.
2 minutes. Keep your hands behind your head. Only allow someone to hold your feet if you cannot complete any situps otherwise.

^[1] Athletes may continue pushing from their knees (alternate push-up position) as necessary.

^[2] Athletes must bring their chin to the bar.

*Click on the underlined text for a sample video of the exercise

NOTES

METLE + MTRF ASSESSMENT

TACKLE FOOTBALL

IF YOU HAVE GAME FILM.

To complete your METLE + MTR-F Assessment, post the required links to your Private Training Group Feed. You will need to provide:

Link to complete Game Film: Largest Victory, from the most current season.
Link to complete Game Film: Closest Score, from the most current season.^[1]
Link to complete Game Film: Loss, from the most current season.^[1],[2]

^[1] If you do not have Game Film of 2 or more games, submit any game film you do have.

^[2] If you do not have Game Film of a Loss, substitute it with a link to your second closest score.

**NOTE** If you need to share video from Google Drive or any other online storage platform, contact your Lead Trainer for their email.

IF YOU DON’T HAVE GAME FILM.

If you don’t have any game film, please use the appropriate alternate assessment for your desired sport and position in the Alternate Assessment section below.

VOLLEYBALL

IF YOU HAVE GAME FILM.

To complete your METLE + MTR-F Assessment, post the required links to your Private Training Group Feed. You will need to provide:

Link to complete Game Film: Largest Victory, from the most current season.
Link to complete Game Film: Closest Score, from the most current season.^[1]
Link to complete Game Film: Loss, from the most current season.^[1],[2]

^[1] If you do not have Game Film of 2 or more games, submit any game film you do have.

^[2] If you do not have Game Film of a Loss, substitute it with a link to your second closest score.

**NOTE** If you need to share video from Google Drive or any other online storage platform, contact your Lead Trainer for their email.

IF YOU DON’T HAVE GAME FILM.

If you don’t have any game film, please use the appropriate alternate assessment for your desired sport and position in the Alternate Assessment section below.

TRACK

To complete your METLE + MTR-F Assessment, post the required links to your Private Training Group Feed. You will need to provide:

Link to your best meet performance.^[1]
Link to your most recent track meet.^[1]

^[1] If you don’t have any film from any of your meets, the upload of you running your event from the ATC section will suffice.

**NOTE** If you need to share video from Google Drive or any other online storage platform, contact your Lead Trainer for their email.

BASEBALL

BATTING

Upload the following videos to your Private Training Group Feed:

Your last 10 at bats (Game).^[1]
Batting Cage: Pull 10, Straight Away 10, Opposite Field 10.^[2]
Batting Cage: Hit 10 consecutive line drives, in any direction.[2]

^[1] The best way to film this is from behind the pitcher or, on a side angle, where the plate is in front of the batter. If the batter’s back is to the camera, we will not be able to properly evaluate the video.

^[2] Do not cut or edit. This video should be of 30 consecutive pitches. *If you are currently unable to pull 10, straight away 10, or oppo 10 out of 30 consecutive pitches, that is fine. Do not try and master this ability before submitting the required video for this assessment.

PITCHER

*All Pitches should be thrown from the Set/ Stretch position.

Upload the following videos to your Private Training Group Feed:

Film of your Last 10 opponents (Game).^[1]
40 consecutive Pitches (Practice, Training, etc). To include, 5 Inside, 5 Outside, 5 High, 5 Low, 5 Change Ups. 5 Curves. 5 Sliders, 5 Fast balls. ^[2]
3+ consecutive Moves to 1st.
3+ consecutive Moves to 2nd.
3+ consecutive Moves to 3rd.

^[1] The best way to film this is from somewhere behind home plate. Shoot video on the straightest path from the camera, through home plate, to the pitcher.

^[2] If you can’t currently throw any off-speed or breaking balls, substitute these pitches with any pitch you’d like.

CATCHER

Upload the following videos to your Private Training Group Feed:

Block 10 consecutive balls in the dirt, directly in front of you.
Block 10 consecutive balls in the dirt, to your left.
Block 10 consecutive balls in the dirt, to the right.
Catch 20 consecutive Pitches, frame as needed.
Pitch, Catch, Throw to 1st ten (10) consecutive times.
Pitch, Catch, Throw to 2nd ten (10) consecutive times.
Pitch, Catch, Throw to 3rd ten (10) consecutive times.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

OUTFIELDER

From your position in the outfield, shoot then upload the following videos to your Private Training Group Feed:

Field 6 consecutive fly balls, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6consecutive fly balls, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6consecutive fly balls, hit to your right +Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit to your right + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit to your right + Throw to second (2), Throw to 3rd (2), and Throw home (2).

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

3RD BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield.
Field 10 consecutive balls hit right to you + Throw to 1st.
Field 10 consecutive balls hit to your left + Throw to 1st.
Field 10 consecutive balls hit to your right + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, throw to second base.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

SHORT STOP

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield + Throw to Home.
Field 10 consecutive grounders hit right to you + Throw to 1st.
Field 10 consecutive grounders hit to your left (10-15 feet) + Throw to 1st.
Field 10 consecutive grounders hit to your right (10-15 feet) + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, Throw to 2nd base.

*These balls should be hit hard enough to replicate age level.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

2ND BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield + Throw to Home.
Field 10 consecutive grounders hit right to you + Throw to 1st.
Field 10 consecutive grounders hit to your left + Throw to 1st.
Field 10 consecutive grounders hit to your right + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, Throw to 2nd base.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

1ST BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield.
Field 10 consecutive grounders hit right to you + Throw to 3rd.
Field 10 consecutive grounders hit to your left + Throw to 3rd.
Field 10 consecutive grounders hit to your right + Throw to 3rd.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 2nd.
Dig 10 consecutive bad throws to 1st.

*These balls may thrown, as long as they are thrown from home plate (position of the batter).

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

SOFTBALL

BATTING

Upload the following videos to your Private Training Group Feed:

Your last 10 at bats (Game).^[1]
Batting Cage: Pull 10, Straight Away 10, Opposite Field 10.^[2]
Batting Cage: Hit 10 consecutive line drives, in any direction.[2]

PITCHER

Upload the following videos to your Private Training Group Feed:

Film of your Last 10 opponents (Game).^[1]
40 consecutive Pitches (Practice, Training, etc). To include, 5 Inside, 5 Outside, 5 High, 5 Low, 5 Change Ups. 5 Curves. 5 Drop Balls, 5 Fast Balls. ^[2]
3+ consecutive Moves to 1st.
3+ consecutive Moves to 2nd.
3+ consecutive Moves to 3rd.

^[1] The best way to film this is from somewhere behind home plate. Shoot video on the straightest path from the camera, through home plate, to the pitcher.

^[2] If you can’t currently throw any off-speed or breaking balls, substitute these pitches with any pitch you’d like.

CATCHER

Upload the following videos to your Private Training Group Feed:

Block 10 consecutive balls in the dirt, directly in front of you.
Block 10 consecutive balls in the dirt, to your left.
Block 10 consecutive balls in the dirt, to the right.
Catch 20 consecutive Pitches, frame as needed.
Pitch, Catch, Throw to 1st ten (10) consecutive times.
Pitch, Catch, Throw to 2nd ten (10) consecutive times.
Pitch, Catch, Throw to 3rd ten (10) consecutive times.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

OUTFIELDER

From your position in the outfield, shoot then upload the following videos to your Private Training Group Feed:

Field 6 consecutive fly balls, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6consecutive fly balls, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6consecutive fly balls, hit to your right +Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive one-hoppers, hit to your right + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit straight away + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit to your left + Throw to second (2), Throw to 3rd (2), and Throw home (2).
Field 6 consecutive grounders, hit to your right + Throw to second (2), Throw to 3rd (2), and Throw home (2).

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

3RD BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield.
Field 10 consecutive balls hit right to you + Throw to 1st.
Field 10 consecutive balls hit to your left + Throw to 1st.
Field 10 consecutive balls hit to your right + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, throw to second base.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

SHORT STOP

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield + Throw to Home.
Field 10 consecutive grounders hit right to you + Throw to 1st.
Field 10 consecutive grounders hit to your left (10-15 feet) + Throw to 1st.
Field 10 consecutive grounders hit to your right (10-15 feet) + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, Throw to 2nd base.

*These balls should be hit hard enough to replicate age level.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

2ND BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield + Throw to Home.
Field 10 consecutive grounders hit right to you + Throw to 1st.
Field 10 consecutive grounders hit to your left + Throw to 1st.
Field 10 consecutive grounders hit to your right + Throw to 1st.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 1st.
Field 10 consecutive balls, Throw to 2nd base.

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

1ST BASE

Shoot, then upload the following videos to your Private Training Group Feed:

Field 10 consecutive balls, hit over your head into the shallow outfield.
Field 10 consecutive grounders hit right to you + Throw to 3rd.
Field 10 consecutive grounders hit to your left + Throw to 3rd.
Field 10 consecutive grounders hit to your right + Throw to 3rd.
Field 10 consecutive slow rollers (that require you to charge the ball) + Throw to 2nd.
Dig 10 consecutive bad throws to 1st.

*These balls may thrown, as long as they are thrown from home plate (position of the batter).

*Each task (bullet), can be its own video, however, each task must be shot consecutively. Do not cut or edit your performance.

ALTERNATE ASSESSMENT

*For athletes who don’t have Game Film.

NO GAME FILM

If you don’t have any game film, you will need to follow these instructions:

Purchase ATS™ Core, to include your desired position SkillPack.
Go to your LV-2 SkillPack. *LV-2 SkillPacks can be found by navigating to Programs + SkillPacks in the Training Drive™ menu.
Film yourself performing all of the tasks/ drills in each module.
Upload each video to your Private Training Group Feed.

*Without Game Film, you will not receive an Initial Combat Rating™.

*For initial assessment purposes, it does not matter how well you can perform any of the tasks/ drills. Because the purpose of this process is to see where you are and determine the best path forward. Attempting to master any of the provided tasks/ drills will only prolong your Initial ABP™.