Assessment Programme
Before taking on a new strength and conditioning programme, it's advisable to do a few assessments to determine whether you have the control and the range to ensure you don't get injured and maximise the strength programme's effect.
The assessments below look at the fundamental range of movement and control of that movement. If you can pass all of these, then we are clear to start a strength and conditioning programme.
However, if you do not meet the recommended standards, we should begin with the corrective exercises until you can pass the assessments.
If you have had time out from strength work, it is advisable to re-assess them and check that you are still within the correct tolerance.
Undertake the tests in the order they are laid out below, only progressing to the next category once you are competent at the current category.
Range of Movement
Click on the images to open a new page with greater detail and a video description.
Active Straight Leg Raise
Superficially, the ASLR is a very simple test. However, do not be fooled by its simplicity, as it can be very revealing.
Knee to Wall
Full ankle ROM is important as it is one of the key links in performing more complex movements, such as squats.
Sitting Rotation
Thoracic extension is essential for many squatting and overhead movements.
Hands Behind Back
Shoulder rotation can significantly affect the swim, bike and run performance.
LOWER LIMB ROM CORRECTION UPPER BODY ROM CORRECTION
Control through range supported
Active Straight Leg Raise and Lower
Once you’ve discovered from the active straight leg raise that you have sufficient range, you need to see what control you have through this range and, again, symmetry in both legs.
Wall Overhead Reach
This test looks at a number of key areas. It’s another test of shoulder range; it assesses your ability to control your pelvis, and it looks at how well you can extend your thoracic area.
LOWER-BODY CORRECTION UPPER BODY CORRECTION
Control through range un-supported
Hip Hinge
The hinge pattern is essentially the same action as an active straight leg raise and lower; however, it reduces the amount of support involved, as you are no longer lying on the floor, and therefore increases the amount of control required.
Squat
Squatting, like hinging, is a fundamental movement pattern.
Split Squat
The third fundamental movement pattern that we’re assessing is the split squat.
LOWER-BODY CORRECTION ADVANCED
Press Up
A properly performed press-up is a brilliant exercise and a great demonstration of upper body range and stability. It’s a precursor to all the more advanced pressing movements, such as bench presses and dips.
Inverted Row
This exercise is effectively an inverted press-up, looking at a very similar movement pattern but through a pulling rather than a pushing motion.