10 Mar Single Leg Hop Test For Distance
HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and...
10 Mar Side Hop Test
HOW: Place two pieces of tape on the ground that are 40cm apart. The goal of this test is to hop side to side with one foot clearing each tape line for 30 seconds. The rep is only counted when the foot clears the tape...
10 Mar Lateral Step Down Assessment
The Lateral Step Down Assessment is a reliable way to test your strength and endurance one leg compared to the other. Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the...
10 Mar Cross Over Hop Test
This assessment will look at your hoping ability while taking on both forward and side-to-side forces. You will start by laying tape or a tape measure down on the floor with a standardized starting position of 0. You will line the hopping leg up with...
27 Jan Sumo Deadlift To High Pull – Barbell
HOW: Place a barbell on the ground directly in front of your legs. Stand in a wide stance with your toes facing outward. Keeping your chest upright, bend your knees and lower your body with your arms on the inside of your knees. Pick up...
27 Jan Mid Thigh Isometric Hold – Deadlift
HOW: Start by setting up a barbell underneath the J hooks or spotter arms within the squat rack. The arms should be placed at your mid thigh height. Find your “power stance” with your feet roughly shoulder width apart. Grip the bar slightly wider than...
27 Jan Double Leg Hip Thrust – Jump
HOW: Start by sitting on a bench or a box that will support you. Slide down and place your shoulders on the bench with your knees bent and feet flat on the ground. Perform a hip thrust by pushing into the ground with your feet...
27 Jan Dead Hang – Supinated
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Make sure both palms are facing you like an underhand grip to obtain the supinated grip. Hold this for as long as prescribed. FEEL: You should feel...
27 Jan Dead Hang – Single Arm, Band
HOW: Start by standing under a pull up bar. Loop a strong band above the arm that you don’t want to focus on. Reach up and grab onto the bar with one hand, and hold onto the band with the opposite. Focus on holding your...
27 Jan Dead Hang – Unilateral
HOW: Start by standing under a pull up bar. Reach up and grab onto the bar with both hands. Let one hand go and focus on holding onto the bar for as long as prescribed with one hand. FEEL: You should feel your hand, arm, and...
