The above standards are based on the Olympic Developmental team’s “Medal Testing”. They included a few other tests that we used to do the first few days of practice, but we have omitted them to simplify your home program and testing.
It is important to take the time to do the exercises at lleast 3 x a week. You know the routine. Have your parents or brother hold your Feet for the pushups and help with timing. Do dips on a chair, bench, stairs or a fireplace hearth.
There is a minute rest between each set of exercises. Practice is that way because you will be tested that way.