Kafalian fitness pre screening

Primary exercise tests for training

1. overhead squat test

Do the hips tuck in when squatting down?

Do the knees go in on the way down of the squat?

Do the knees go in on the way up of the squat?

Does the torso lean forward excessively?

Do the feet turn out?

Do the heels lift up?

Does the back round out during the squat?

Does the weight shift to one side of the body?

Do the arms travel forward during the squat?

2. Bodyweight squats from toes

When the heels are elevated are they able to squat with greater depth and less strain?

3. Single leg deadlift

Is the opposite hip collapsing from the foot when performing the exercise?

Is the foot or ankle wobbling during the exercise?

4. Plank holds

Can they perform the exercise for a minimum of 30 seconds without dropping the chest and/or hips and keep the gluteal engage throughout?

5. Plank reach one arm holds

Do the hips tilt to one side?

Do the shoulders elevate and chest drops?

6. 45 degree back extension holds 45 seconds hold

Can they hold the position for a minimum of 45 seconds?

Secondary mobility tests for symmetry

1. Thomas test

Is the hip in flexion?

Is there any knee extension?

2. Shoulder mobility test

Was the score negative or positive?

3. Internal/external rotation

Does the arm internally rotate to the level of the torso?

Left arm

Right arm

Were both answers the same?

Does the arm externally rotate 90 degrees?

Left arm

Right arm

Were both answers the same?

4. Straight leg and hip mobility test

Is the range the same for both legs?

Exercise recommendations for pre - screening results

  • Bodyweight or goblet squats with heels elevated
  • Glute bridge holds
  • Hip extensions torso from the floor
  • 45 degree back extension holds
  • 45 degree side bend holds
  • Single leg hip extensions torso from the floor
  • Single leg 45 degree back extension holds
  • Cable thigh abductions
  • Plank holds
  • Seated db. external rotations
  • Standing cable internal rotations
  • Bodyweight good mornings