FITNESS AND CONDITIONING

make the player, therapist, coach or trainer aware of any glaring lower extremity and core dynamic stability and deceleration strength weakness or issues that may impact the player’s ability to train both off and on court. They include the repeated single leg squat test (figure 6), the repeated lunge test (figure 7), the flat hop test (figures 10-12) and the low step hop test (figures 13 and 14).

These tests can be administered either in the clinic or on court once the player is adequately warmed up. The goal of these quick functional tests is to identify the presence of any lower core and extremity (lumbar/pelvis/leg) dynamic stability and strength issues that may need to be addressed before the player takes part in the training environment either off or on court. They also help identify the presence of functional limitations that may predis- pose the player to developing overuse injuries and limit high per- formance training.

A fail is if the player is NOT able to complete the test without the presence of pain, abnormal tracking and movement, unusual stiff- ness or tension. For each test the presence and location of any discomfort should be noted as well as any abnormal tracking, movement or substitution patterns. These comments will help to focus the detailed functional examination that may need to be done by a therapist or physician.

If a player on observation subjectively fails one or more of the tests then some form of planned alternative training should be imple- mented with the input of the coach, therapist or strength and conditioning coach. The player should also carry out the exercises outlined in the ‘Off and On Court Corrective Exercises’ section.

Figure 6: Single leg squat

QUICK FUNCTIONAL STRENGTH TESTS Test A - Repeated single leg squat Purpose: To identify the presence of dysfunction in the dynamic stability and balance of the lower core and extremity (lumbar/pelvis/leg). ■ Stand on one leg on flat ground or a step, keep heel flat ■ Raise opposite leg up so knee is at 90º and keep foot dorsiflexed ■ Raise arms out in front to horizontal and hold hands together ■ Keep eyes facing straight forward and shoulders square and do a single leg squat (to 45-60º) up and down three consecutive times, then repeat opposite leg.

Pass criteria: Able to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension. ■ No Trendelenberg on stance leg ■ Ability to keep knees tracking over toes ■ Ankle stays stable ■ Front foot stays flat on ground ■ Hip does not thrust forward ■ Low back does not hyperextend Fail: Unable to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension.

10

Figure 7: Knee aligned with foot

Figure 8: Knee does not track past toes

Figure 9: Poor tracking - knee deviates medially

Pass criteria: Able to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension. ■ Ability to keep knees tracking over toes ■ Ankle stays stable ■ Front foot stays flat on ground ■ Hip does not thrust forward ■ Low back does not hyperextend Fail: Unable to complete the motion without the presence of pain, abnormal tracking and movement, unusual stiffness or tension (figures 8-9).

Test C - Flat hop test Purpose: To identify the presence of dysfunction in the dynamic stability and balance of

Test B - Lower extremity dynamic stability (lunge) Purpose: To identify the presence of dysfunction in the dynamic stability and balance of

(lumbar/pelvis/leg). ■ Stand with feet shoulder width apart and heels planted ■ Keep eyes facing straight forward and shoulders square ■ Lunge forward onto one leg and back three consecutive times ■ Repeat opposite leg

the lower core and extremity

the lower core and extremity

(lumbar/pelvis/leg). ■ Stand on flat ground with feet shoulder width apart and heels planted ■ Keep eyes facing straight forward and shoulders square bring one thigh up to 90º hip flexion along with 90º knee flexion and ankle dorsiflexion ■ Place the hands together in front of the body at shoulder height with elbows extended ■ Hop forward on flat ground and attempt to stick the landing. NOTE: *Do not do this test if the player’s knees are already sore or if you suspect instability.

Figures 10-12: Flat hop test www.sportex.net