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 Bulgarian Split Squat – Heel Float
HOW: Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, raise your heel off the...
27 Jan Bulgarian Soleus Raise
HOW: Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, bend the knee on the...
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...
25 Jan Toe Tap – 4-Way, Band
HOW: Loop a resistance band around your legs just above your knees. Position your feet about shoulder width apart slightly pushing out on the band with both legs. Perform a small hip hinge and slightly bend your knees. Shift most of your weight to one...
