- What Myles former BC Ski Team racer and two-times competitor at the AAC has to say about the AAC:
"I competed in the AAC . it's truly a good experience because you realize what you would truly have to be very good at to be a super well rounded athlete. You do need to be very good in every aspect of athleticism to do well because it will test you in every way. Definitely expect the unexpected for this challenge, they come up with some weird stuff! I would say that coordination and agility are the most important things to work on to get ready for the AAC."
Schedule
Start: 8:45 am (registration - for detailed schedule click on SCHEDULE)
Awards: 1:30ish
Event format
There will be inside and outside events. Event will be timed or by number of repetitions. According to the rank, BC ranking system points will be awarded, e.g. 1st 200 points, 2nd 180 points, 3rd 160, etc. (see BCA link HERE). All points for each event are combined. There may be events/exercises where athletes may lose points if the exercise is not finished completely or done wrong or points may be added if a part was executed particularly well.
Location
Location: Seycove Secondary School
Indoor gym: Seycove Secondary School
Outdoor: Myrtle Park
Indoor gym: Seycove Secondary School
Outdoor: Myrtle Park
Challenge
INDOOR GYM:
Challenge #1: A course combining agility, strength, and coordination, incorporating all of the following exercises
1️⃣ Forward Somersault TraverseArea: Start on one side of the gym on floor mats.
Action: Perform several somersault in a row until reaching the opposite wall. You are not allowed to stand up between rolls.
Goal: Coordination and body control.
2️⃣ Weighted Walk (Farmer Walk)Equipment: Dumbbells in each hand.
Action: Walk steadily while holding the weights (arm position doesn’t matter).
Place the weights down at the end of the traverse.
➡️ If the weights are dropped or thrown, the child must do 5 burpees on the spot.
Goal: Muscle strengthening and postural balance.
3️⃣ Pickleball Racket SlalomArea: Lateral running traverse of the gym with cones arranged in a zigzag pattern.
Action: Hold a pickleball racket and bounce a ball while moving through the slalom. If the ball drops, the child must start over.
➡️ Maximum 3 attempts, otherwise 5 burpees as a penalty.
Goal: Hand-eye coordination and agility.
4️⃣ Backward Walk on Balance Bench Area: Balance bench set up laterally across the gym.
Action: Walk backward along the entire length of the bench.
➡️ If the athlete falls or touches the ground, they must start over.
➡️ Maximum 3 attempts, otherwise 5 burpees as a penalty.
Goal: Balance and proprioception.
5️⃣ Agility Traverse (3 Wooden Boards) Area: Open floor space.
Equipment: 3 small wooden boards.
Action: Move across the floor by stepping only on the boards, shifting the one behind to the front each time. Both feet must cross the finish line.
Goal: Strategy, balance, and coordination.
6️⃣ Plank Position with Skateboard (Forward and Backward)Area: Gym floor traverse.
Equipment: Skateboard under the feet, hands on the floor.
Action: Move forward and backward while maintaining a plank position (dynamic core exercise).
➡️ If the child bends their legs during the movement, they must do 5 burpees at the end of the exercise.
Goal: Core strengthening and stability.
7️⃣ Swiss T Under Hurdles Area: Toward the basketball hoop. The basketball is placed on a cone, with a hurdle about 3 meters on each side.
Action: Move laterally, go under the hurdle, and touch the cone to validate the passage. Repeat on the other side.
➡️ If the child knocks over a hurdle or the ball, they must do 5 burpees before being allowed to shoot.
Goal: Coordination and quick movement in space.
8️⃣ Basketball Shot Area: Hoop located at the end of the course.
Action: After completing the Swiss T, return to the ball and take a shot.
➡️ Maximum 3 attempts. The child must retrieve their ball after each shot.
➡️ If they don’t score, the timer stops when the ball is placed back on the cone.
➡️ If they make the basket, the timer stops immediately.
Goal: Final coordination and accuracy.
Challenge #2 : Weighted bag pulling exercise over the full length of the gymnasium.
Only the completion time is measured.
OUTDOOR GYM:
1️⃣Power Uphill Run
Run over a distance of 60 to 70 meters.
Goal: run as fast as possible.
The stopwatch is started manually by the coach at the start signal and stopped when the child crosses the finish line.
2️⃣ Upper body strength exercise.
3️⃣THE CROSSFIT EXERCISE CONSISTS OF A TIMED COURSE INCLUDING
INDOOR GYM:
Challenge #1: A course combining agility, strength, and coordination, incorporating all of the following exercises
1️⃣ Forward Somersault TraverseArea: Start on one side of the gym on floor mats.
Action: Perform several somersault in a row until reaching the opposite wall. You are not allowed to stand up between rolls.
Goal: Coordination and body control.
2️⃣ Weighted Walk (Farmer Walk)Equipment: Dumbbells in each hand.
Action: Walk steadily while holding the weights (arm position doesn’t matter).
Place the weights down at the end of the traverse.
➡️ If the weights are dropped or thrown, the child must do 5 burpees on the spot.
Goal: Muscle strengthening and postural balance.
3️⃣ Pickleball Racket SlalomArea: Lateral running traverse of the gym with cones arranged in a zigzag pattern.
Action: Hold a pickleball racket and bounce a ball while moving through the slalom. If the ball drops, the child must start over.
➡️ Maximum 3 attempts, otherwise 5 burpees as a penalty.
Goal: Hand-eye coordination and agility.
4️⃣ Backward Walk on Balance Bench Area: Balance bench set up laterally across the gym.
Action: Walk backward along the entire length of the bench.
➡️ If the athlete falls or touches the ground, they must start over.
➡️ Maximum 3 attempts, otherwise 5 burpees as a penalty.
Goal: Balance and proprioception.
5️⃣ Agility Traverse (3 Wooden Boards) Area: Open floor space.
Equipment: 3 small wooden boards.
Action: Move across the floor by stepping only on the boards, shifting the one behind to the front each time. Both feet must cross the finish line.
Goal: Strategy, balance, and coordination.
6️⃣ Plank Position with Skateboard (Forward and Backward)Area: Gym floor traverse.
Equipment: Skateboard under the feet, hands on the floor.
Action: Move forward and backward while maintaining a plank position (dynamic core exercise).
➡️ If the child bends their legs during the movement, they must do 5 burpees at the end of the exercise.
Goal: Core strengthening and stability.
7️⃣ Swiss T Under Hurdles Area: Toward the basketball hoop. The basketball is placed on a cone, with a hurdle about 3 meters on each side.
Action: Move laterally, go under the hurdle, and touch the cone to validate the passage. Repeat on the other side.
➡️ If the child knocks over a hurdle or the ball, they must do 5 burpees before being allowed to shoot.
Goal: Coordination and quick movement in space.
8️⃣ Basketball Shot Area: Hoop located at the end of the course.
Action: After completing the Swiss T, return to the ball and take a shot.
➡️ Maximum 3 attempts. The child must retrieve their ball after each shot.
➡️ If they don’t score, the timer stops when the ball is placed back on the cone.
➡️ If they make the basket, the timer stops immediately.
Goal: Final coordination and accuracy.
Challenge #2 : Weighted bag pulling exercise over the full length of the gymnasium.
Only the completion time is measured.
OUTDOOR GYM:
1️⃣Power Uphill Run
Run over a distance of 60 to 70 meters.
Goal: run as fast as possible.
The stopwatch is started manually by the coach at the start signal and stopped when the child crosses the finish line.
2️⃣ Upper body strength exercise.
- HANGING: The exercise consists of hanging from a pull-up bar with an underhand grip (palms facing toward you). The chin must remain above the bar without touching the bar or the hands.
- PUSH-UP EXERCISE ON A SLACKLINE: The hands are placed on a slackline while maintaining a full plank position. For each repetition, the chest must touch the slackline, and the arms must be fully extended at the top of the movement.
A maximum 2sec pause is allowed between repetitions. If the child exceeds this time or fails to maintain proper plank form, the repetition count stops. If the participant uses the bounce of the slackline to perform the push-ups, the repetition count will be stopped.
The goal is to perform as many repetitions as possible, with no time limit.
3️⃣THE CROSSFIT EXERCISE CONSISTS OF A TIMED COURSE INCLUDING
- A run of approximately 150 to 200 meters.
- Jump rope.
- Throwing a 20-lb medicine ball.
- A bag race combined with a skill challenge, where the child must juggle a tennis ball by using a cone.
- A run of approximately 150 to 200 meters.
