Station 1: 400 metre Mobility / Agility Run – "Get to the Problem Quickly"

This involves six laps of a circuit incorporating changes of direction, climbing over a 3 ft fence, negotiating six stairs up and down and hurdling low barriers. You will be encouraged to complete the run portion as quickly as possible. On completing the sixth lap, move immediately to the Pulling Station.

Station 1 is generally completed within two to two and a half minutes with an average lap time of 20 to 25 seconds. The test administrator will give you your time at the end of each lap to assist with your pacing. You must successfully complete six laps of this course before running to station 2.

In negotiating the 3 foot high fence you are required to touch the bar with at least one hand. You may touch the bar with any part of your body. Negotiating the stairs requires placing you feet carefully especially in laps 4, 5 & 6 as you fatigue. If a stick is knocked off during the hurdles, a two second penalty will be added to your final time for each stick displaced.

Experience has shown that in addition to obvious heavy breathing, test participants experience muscle fatigue in the legs during the 400 meter run. This is particularly evident during laps 4, 5 & 6 and requires additional caution during the stair run. Testers will require you to demonstrate control when negotiating the course so that you minimize the chance of injury.