10 Athlete Readiness Tests you need to pass
by Wendy Cao, PT, DPT, CSCS
Whether returning to sports after a long summer break or an injury, every athlete should evaluate their readiness through these athlete readiness tests to participate in sports in order to limit the risks of injuries. Participating in sports requires a combination of strength, flexibility, and balance. Research has shown that athletes with a good balance of the above attributes are at lower risk for injury 1-5. Although it is best to consult a medical doctor with sports emphasis or a physical therapist before beginning or modifying any sports performance program, below are a few easy tests to help determine your readiness to participate in sports. With all the below tests, it is more important to perform them with good form and alignment than more repetitions, time and distance. As physical therapists are experts in movement and body mechanics, they are in the best position to help ensure you are doing things properly.
Single limb balance
Stand on one leg with your arms crossed across your chest. Start with your eyes open one to two times on each leg, then proceed to stand on one leg with your eyes closed. Your goal is to hold for 1 minute without moving your arms away from your chest or incurring excessive movement at your ankle, hip or trunk.
Things to note:
Do not let your knee buckle inwards
Do not let your pelvis tilt to the side
When viewed from the front, the hip, knee, and foot on your supporting leg should be in a straight line
Plank
Start by lying face down, supporting yourself on your forearms and feet. During the exercise, lift your upper body, pelvis, and legs up until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back. Your elbows are directly under your shoulders. Pull in your stomach and gluteal muscles and hold the position for a goal of 30 seconds.
Things to Note:
Do not tilt your head backward
Do not sway or arch your back
Do not raise your buttocks
Double Limb Squat
Start by standing with your feet hip-width apart and your hands on your hips. Slowly bend your hips, knees, and ankles until your knees are flexed to 90 degrees (thighs parallel to the floor). Lean your upper body slightly forward while maintaining a straight back. Keep your knees lined up with your second toe, your buttocks back, feet planted on the floor and do not let your knees go past your toes. Your goal is complete 10 repetitions with good form as described above.
Things to note:
Bend your hips, knees, and ankles at the same time and lean your upper body forward with your back straight
Do not let your knees buckle inwards
Your knees should not go forward past your toes
Do not tilt your head backward
Single limb squat
Start by standing on one limb with your hands on your hips, the other limb should be slightly behind the supporting limb. Just like in the double limb squat, slowly bend your knees, if possible, until your stance knee is at a 90-degree angle (thighs parallel to the ground). Keep your hip, knee, and foot on your supporting leg, when viewed from the front, in a straight line. Your goal is complete 10 repetitions with good form as described above.
Things to Note:
Lean your upper body slightly forward and keep your back straight
Keep your pelvis horizontal
Do not let your knee buckle inwards
Your supporting knee should not go forward past your toes
Do not twist or tilt your pelvis to the side
Two legs forward jump
Stand behind a line with your feet hip-width apart. Jump as far as you can but ensure that you are able to stick the landing with good form (see “Double limb squat” above and “Jump Down Test” below for landing technique). Measure the starting position of your toes to the landing position of your toes. Your goal is to jump distance that is about half your height.
One leg forward jump
Stand behind a line with one foot. Jump as far as you can but ensure that you are able to stick the landing with good form (see “Double limb squat” above and “Jump Down Test” below for landing technique). Measure the starting position of your toes to the landing position of your toes. Compare the distance between your right and left leg. Your goal is to have no more than 2cm difference between your right and left leg.
Jump down test
Start by standing on a platform about 3 feet high. Your feet should be hip-width apart and your hands on your hips. Slowly step off the platform (not jump) to the ground landing on both feet and then immediately jump up as high as you can. You are allowed to move your hands and arms at this point. Your goals during both landings include the following proper form:
Things to Note:
Land softly on the balls of your feet at the same time
Do not land with knees completely straight or on your heels
Do not let your knees go past your toes or buckle inwards
Your upper body should be bent slightly forward with your back straight
Hamstring flexibility
Lie on your back with both legs and knees as straight as possible. Slowly raise up one leg as high as possible without letting the knee bend. Measure the degree of movement that occurred at your hip. Your goal is about 70-75 degrees on both sides.
Ankle flexibility
Measure 5.5 cm from the wall and place your first toe at that point. Lunge forward and try to touch your knee to the wall. Make sure foot remains flat on the ground and your knee stays in line with the second toe. Your goal is to try to touch the knee to the wall.
Hip Flexor and quadriceps flexibility
Sit at the very edge of a bench or table, then roll onto your back while pulling both knees to your chest. Continue holding onto one knee while you let the other leg lower towards the floor in a relaxed state. Your thigh should be at least parallel to the ground and your knee should be bent at least 45 degrees. To accurately assess your flexibility during this test, do not force your leg into this position but rather let your leg rest naturally.
Along with completing the goals of these tests, you should also have no pain. If you are unable to meet these goals or are experiencing pain, it is recommended you contact a medical professional such as your doctor or a qualified physical therapist. The above tests are just a few test and measures that a trained physical therapist performs on a daily basis. For the most accurate assessment and to determine any other limitations that may be putting you at risk for injuries make an appointment today with one of our physical therapists at BreakThrough Physical Therapy, Inc. Also, check out BEYOND Performance, BreakThrough’s sports performance program that focuses on your flexibility, strength, power, agility, speed and movement mechanics to maximize performance and decrease risks for injuries with a team approach as well as our Sports Performance Program which is conducted in a one on one situation.
Wendy Cao, PT, DPT, CSCS has been practicing physical therapy since 2011 in a variety of settings with a concentration in athletes and sports. She is one of the co-developer of BEYOND Performance at BreakThrough PT. As an athlete who experienced the process of an ACL injury and rehabilitation personally, she knows how devastating an injury can be and would want nothing more than to help prevent any and all injuries of weekend warriors to elite athletes.
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