MOVEMENT SCREEN PART 1: ASSESSMENTS

LOWER EXTREMITY / HIPS

General Posture Assessment

  • Without a shirt, film 4 angles for the camera: front, left, back, right.

  • Pause in each position, then rotate to the next position until you have done a full turn.

  • Make sure we can see your whole body from head to toe.

Ankle Dorsiflexion Test

  • Film facing sideways to the camera so we can view your shin angle.

  • Keeping your left heel on the ground, bring the knee to the wall. Move the foot back until you can no longer touch the wall with the knee.

  • Repeat on both sides.

 

*Make audible where you feel the pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Active Straight Leg Raise

  • Film in a supine (laying on back) position at a camera angle of 90 degrees (side view) to either side.

  • Slowly raise each leg to end range, one at a time maintaining contact with the ground with the opposite leg.

  • Perform 1 repetition with each leg.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Thomas Test

  • Film facing sideways to the camera, laying on a table.

  • Scoot to the edge of the table so that your leg can hang freely off the edge.

  • Holding your left knee to your chest, allow the right leg to drop as far as it can.

  • Repeat on both sides.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Prone Hip Rotation Test

  • Film laying face down, facing away from the camera.

  • Bend your left knee to 90 degrees and allow the foot to fall outwards as far as it goes.

  • Next, allow the foot to fall inwards as far as it goes.

  • Make sure the hips don’t move as you do this.

  • Repeat on both sides.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Cossack Lunge

  • Film facing the camera.

  • Holding a light to moderate dumbbell, lunge to the left, allowing the opposite toes to come off the ground.

  • Sink as deep as your body will allow while keeping your chest up.

  • Repeat on both sides.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Overhead Squat Test

  • Film facing sideways to the camera.   

  • Maintain your arms overhead and squat slowly into a full-depth squat.

  • Complete 1 repetition with your heels elevated on weight plates or board, then one without the elevation.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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SPINE

Low Back Screen

  • Film without a shirt 

  • Facing sideways, touch your toes.

  • Facing sideways, place your hands on the low back and lean back as far as you can, looking up and back.

  • Facing away from the camera, lean to the right as far as possible. Repeat on the left.

  • Facing away from the camera, slide the hand down the hamstring as far as you can. Repeat on both sides.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Side-Lying Rotation w/Roller

  • Lay on your side with a foam roller under your top knee, which should be bent to 90 degrees.

  • Rotating through your chest, reach the torso down to the ground, trying to touch your shoulder blade to the ground.

  • Don’t reach with the arm, reach with the scapula.

  • This tests for mobility through your upper back.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Locked Lumbar Rotation Test

  • Film facing the camera, on all fours. 

  • Sit into your heels and place your left hand one the back of your head.

  • Rotate up as far as you can.

  • Now repeat, but with the hand held on the low back to take the arm out of the test.

  • Do both sides.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Thoracic Extension Test

  • Film facing sideways to the camera.   

  • Lay with your mid back on a foam roller.

  • Interlace your fingers behind your head, tucking the chin.

  • Extend over the roller as far as you can, while keeping the butt flat on the ground and the chin tucked.

  • Do 2-3 reps.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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UPPER BODY

Scapular Movement Test

  • Film from a rear view, holding 2-5 lb weights in each hand.

  • Raise the arms out to the side and go all the way overhead like a jumping jack.

  • Do this SLOWLY and repeat 2 times.

  • Raise the arms out to the front as high overhead as you can and lower SLOWLY.

  • Repeat 2 times.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Back to Wall Shoulder Flexion Test

  • Film facing sideways to the camera.

  • Flatten your back against the wall, tucking the ribs down and making a double chin.

  • Hold arms straight out to the side with thumbs up and raise arms as high as you can.

  • Repeat twice.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Field Goal Test

  • Film in a standing position from a side camera angle.

  • Lift your arms in a field goal position to 90 degrees

  • Retract your scaps back as far as you can while keeping your forearms vertical.

  • Rotate to side view while holding field goal position to see space between head and arms.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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STRENGTH TESTS

Adductor Hold Test

  • Film facing sideways to the camera.

  • Using a couch or bench, lift your body off the ground using your top leg. Your body should make a straight line through the hips.

  • If you can’t do this, DON’T force it and hurt yourself.

  • You must hold this position for 10 seconds on each side in order to pass the test.

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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External Rotation Strength/Endurance

  • Film in a side-lying position.

  • With the elbow flexed to 90 degrees, place a towel under the armpit.

  • Holding a 10 lb dumbbell, rotate fully up and lower the weight down slowly.

  • Perform as many reps as you can until you feel a deep burn (1 or 2 reps left in the tank)

 

*Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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Reach - Roll - Lift Test

  • Get on all fours and sit into the heels. Forearms flat on the ground.

  • Reach out to 45 degrees.

  • Externally rotate the shoulder so the thumb faces up.

  • Lift the arm off the ground using the scapular muscles.

  • Repeat the test on both sides.

  • Now holding a 2 lb weight attempt to hold this position for 10 seconds.

  • *Make audible where you feel any pain, tightness or restriction. Point to where the issue is and voice the sensation for the camera.

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MOVEMENT SCREEN PART 2: EXERCISE FORM

Your First 'Workout'

This won’t be as much of a workout as getting a feel for what your exercise form in various lifts looks like so that we can better customize your program and also provide up-front tips on how to safely perform some of the lifts. Make sure you are fully warmed up before-hand, and take 10 minutes to get a good sweat going. 

 

Whether or not you have done all or some of these lifts before, the goal of this is to spend 20 minutes just getting us film of some foundational exercises using a light to moderate weight that you can easily control.

— For youth athletes you may use a light dumbbell, kettlebell or a broomstick to demonstrate the movements —

Barbell Back / Front Squat

  • Film from a side view, using a moderate weight.

  • Squat to full depth (parallel or slightly below).

  • Perform 2-3 controlled reps of front squat

  • Perform 2-3 reps of either back squat OR safety bar squat if you have one available to you. We use safety bars in place of back squat when possible.

 

*Make audible any pinching, cramping, stretching, tingling, limitations, etc… you feel.  Point to where the issue is and voice the sensation. 

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Barbell Deadlift

  • Film from the side.

  • Use a light to moderate weight.

  • Perform 2 controlled reps

  • Reference the video for more info

 

*Make audible any pinching, cramping, stretching, tingling, limitations, etc… you feel.  Point to where the issue is and voice the sensation. 

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Barbell Romanian Deadlift

  • Film from the side.

  • Use a light to moderate weight.

  • Start the weight from the rack, then perform 2 controlled reps before re-racking the weight.

  • Reference the video for more info

 

*Make audible any pinching, cramping, stretching, tingling, limitations, etc… you feel.  Point to where the issue is and voice the sensation. 

Click Here For Example

Dumbbell Bench Press

  • Film from the side.

  • Use a moderate weight that you could handle for 10-12 reps

  • Perform 3-5 repetitions with perfect form.

  • Reference the video for more info.

 

*Make audible any pinching, cramping, stretching, tingling, limitations, etc… you feel.  Point to where the issue is and voice the sensation.

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Single Arm Cable Row (no shirt)

  • Film from behind and from the side.

  • Make sure not to wear a shirt so we can see your scaps.

  • Perform 3-5 repetitions with a moderate weight.

  • Reference the video for more info.

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Bodyweight Push-Up (no shirt)

  • Film without a shirt so we can see your scaps.

  • Perform 3-5 push-ups.

  • Show us a side and a top view.

  • Reference the video for more info.

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PART 4: POWER TESTING

Equipment needed: 6 lb medicine ball, tape measure, tape.

We’ll be heading to a field to collect a few throws with a medicine ball to measure your power output. You’ll also need a wall and some tape to measure your vertical jump. Record your numbers as you will be asked for these in your athlete intake form.

Vertical Jump

  • Stand next to a wall.

  • Wrap a strip of tape, sticky side out, around your middle finger.

  • Measure your standing reach by reaching as high up as you can with one arm and placing the tape at your reach.

  • Follow the instructions in the video to get your standing, paused and step-into vertical jump heights.

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Broad Jump + Lateral Jump

  • Lay a tape measure on the ground

  • Broad Jump – perform 3 reps and note your best distance. Measure from the toes at the start of the jump to the back of the heels where you land.

  • Lateral Jump – perform 3 reps each side and note your best distance. Measure from the inside of the back foot and land with both feet together.

  • Reference the video for more information.

Click Here For Example

Single Arm Shotput

  • Measure from the front foot to where the ball lands.

  • Perform a shotput throw using a 6lb ball and record the best distance of 3 throws.

  • Repeat on both sides.

  • Reference the video for more details.

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Reverse Toss

  • Using a 6 lb ball, squat and throw the ball on an uphill arc as far as possible behind you. 

  • Repeat several times and note your best distance.

  • Reference the video for more details.

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