30 May Isometric Single Leg Hamstring Pull Down – Band
HOW: Anchor a band at or above head height. Grabbing onto the band, pull it towards you as you assume a face-up lying position on the floor. Anchor the band around your ankle. While keeping that leg straight, use the other leg to help...
10 Mar Triple Hop For Distance
This is a great assessment to look at your single leg power and control. 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...
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 Test
HOW: 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 step and hands on your hips. From here, you are going to bend your stance leg knee and tap 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...
24 Jan Single Leg Squat – Heel Raise
HOW: Shift your weight to one leg. Bend that knee and hinge forward at the waist to perform a single leg squat. Go as low as you can and then push into the ground to return to the starting position. At the top of the...
23 Dec Single Leg Squat – Heel Elevated
HOW: Place a wedge or some type of object on the ground that you can put your foot on which will elevate your heel. While standing on the object, shift your weight to one leg and maintain your balance. From here, slowly lower yourself down,...
