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TEST 1: MOBILITY The mobility test consists of four parts; do them in numerical order. These tests don’t require a specific warm up. I recommend you do them in the afternoon when your body is more flexible. To prevent injury, body temperature should be a little raised. You can do the test after a brisk walk, [...]

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1. Forward bend

  • Stand up straight with your feet shoulder width apart.
  • Start bending your upper body forward, taking your arms as far as they go.
  • Keep your knees soft.
    • How far can you reach with your hands?
    • Do you feel tightness?
    • Does one side feel different from the other?
  • If possible, take a picture or video of your forward bend from the side and write down:
    • How far do your hands reach?
    • Feelings: tightness, differences in sides, stiffness, for example

2. Side bend

  • Stand up straight with your feet shoulder width apart.
  • Start bending your upper body sideways, as if you were between two walls.
  • During the side bend, slide your fingers along the outer side of your leg, as far as your fingers go.
  • Keep your hip steady in a neutral position throughout.
    • How far down your leg do your fingers reach?
    • Do you feel tightness?
    • Does one side feel different from the other?
  • If possible, take a picture or video of your forward bend from the side and write down:
    • How far do your hands reach?
    • Feelings: tightness, differences in sides, stiffness, for example

3. External and internal rotations of shoulder

  • Stand up straight with your feet shoulder width apart.
  • Move your hands one at a time over your head behind your head towards the opposite top corner of your shoulder blade.
    • How far do your fingers reach?
    • Do you feel tightness?
    • Does one side feel different from the other?
  • Move your hands one at a time under your arm behind your back towards the opposite bottom corner of your shoulder blade.
    • How far do your fingers reach?
    • Do you feel tightness?
    • Does one side feel different from the other?
  • If possible, take a picture or video of your shoulder rotations and write down:
    • Feelings: tightness, differences in sides and stiffness
    • How far towards the opposite shoulder blade your fingers reach in internal and external rotations

4. Testing calf muscle tightness

  • Stand up straight with your feet shoulder width apart.
  • Place your right foot 5cm from the wall. Measure the distance from the wall to your big toe.
  • Then place your left foot 30cm behind your right heel. Measure the distance from your right heel to your left big toe.
  • Start moving your right knee towards the wall.
  • Keep both heels planted on the ground during this movement. Switch your feet the other way around.
    • How far does your knee that’s in front reach? Does it touch the wall? Is there a gap between the wall and your knee?
    • Do you feel tightness?
    • Does one side feel different from the other?

5. Overhead squat

  • Lift the exercise stick/broomstick above your head. Place your hands wider apart than shoulder-width.
  • Place your feet comfortably apart and, if necessary, turn them slightly outward. 
  • Slowly start to squat in-between your legs (instead of pushing your buttock backward!). Push your shins forward and knees outward. Control your core. 
  • Throughout the move, keep your back straight and knees outward, in line with your toes. Lower down as far as you can maintaining this controlled and steady position. 
  • Do 3 x 5 reps, with 2-minute recovery breaks. Film from the front, side and back. 
  • Make the following observations:
    • Is hip mobility and shoulder height the same on both sides?
    • Any tightness or pain in ankle, hip or shoulder areas? 
    • Any difficulty in controlling your knees or back posture?
  • Share your videos in our Member Zone and let’s analyse them together. 

Well done you! Sufficient range of motion in your joints furthers progress and prevents injury. Share your results and thoughts with us in our Facebook group Speed Up Member zone and we can discuss them together!

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