Practical prep Flashcards
Deep squat purpose
Assesses full body mobility, stability and core control
Deep squat- score 3
Torso is parallel w tibia, femur is below hip crease, knees don’t track inside feet, dowel is aligned over feet
Deep squat- score 2
Same as three but with heels elevated
Hurdle step purpose
Assesses stride mechanics and single leg stability
Set up of hurdle step
Elastic at tibial tuberosity
Hurdle step- score 3
Hips, knees, ankles aligned
No movement in lumbar spine
Dowel and hurdle remain parallel
Incline lunge purpose
Assesses lunging mechanics, overall stability, ankle mobility, hip mobility, quad flexibility
Incline lunge set up
Measure tibial tuberosity
Right heel at this length
Ask for consent to palpate
Incline lunge- score 3
Dowel contact is maintained and remains vertical
No torso movement
Dowel and feet remain in sagittal plane
Knee touches center of board
Front foot remains in start position
Active straight leg raise (ASLR) purpose
Assesses mobility of the hip and flexibility of the hamstrings
ASLR set up
Dowel is placed half-way btwn ASIS and joint line of the knee
Back of knees on test kit
ASK to palpate
ASLR- score 3
Vertical line from malleolus is btwn mid-thigh and ASIS; non-moving limb remains neutral
ASLR- score 2
Vertical line from malleolus is btwn mid-thigh and mid patella; non-moving limb remains neutral
ASLR- score 1
Vertical line from malleolus is below mid-patella; non-moving limb remains neutral
Shoulder mobility- purpose
Assesses active control and mobility of shoulder
Shoulder mobility set-up
Use long dowel to measure length of hand from distal crease of the wrist to the tip of the finger
Shoulder mobility- score 3
Fists are within 1 hand length
Shoulder mobility- score 2
Fists are within 1.5 hand lengths
Shoulder mobility- score 1
Fists are not within 1.5 hand lengths
Trunk stability push-up purpose
Assesses core stability and upper body strength
Trunk stability push up female set up
Thumbs aligned with chin
Trunk stability push-up- score 3
Thumbs remain aligned
Body lifts as one unit w no lag in spine
Trunk stability push-up- score 2
Thumbs aligned with clavicle
Body lifts as one unit w no lag in spine
Rotary stability purpose
Assesses stability at pelvis, core and shoulder while creating whole body movement
Rotary stability set-up
Feet, knees, and thumbs touching test kit
Rotary stability- score 3
Hand and knee leave ground at same time
Arm and leg move parallel w the board
Finger touch lateral malleolus
Arm and leg fully extend
Rotary stability- score 2
Hand and knee do not leave ground at same time
Arm and leg do not move parallel w the board
Finger touch lateral malleolus
Arm and leg fully extend
Hang power clean purpose
Increase lower body power and increase rate of muscle force development.
Hang power clean describe
Bring bar down to knees
Triple extension to pull it up, shrug the shoulders
Get under the bar and catch while driving elbows through, keep elbows up
Hang power clean external cue
Shave your legs on the way down
Imagine the bar is attached to a rope and can only move up and down (bar path)
Scarecrow arms
Forward pogos purpose
Lower body speed and power
Forward pogos describe
Explosive tiny hops
Pull toes toward ceiling
Pump your arms in sync with each jump
Forward pogos external cue
The floor is lava
Box jump purpose
Lower body power
Box jump describe
Swing arms back then up
Explosive jump off ground
Quite soft landing on the box
Jump and land from the same position
Box jump external cue
Dont wake up your dog
Plyometric push-up purpose
Explosive variation of a regular push-up which focuses on upper body strength, and speed.
Plyometric push-up describe
Push up position then bring chest to ground
Explosively push off the ground
Try to get air, clap if you can
Plyometric push-up external cue
Explode off ground
Loaded hip drive purpose
Lower body power and sprint potentiation
Loaded hip drive describe
Hold on to bar and keep body stable
Up on toes
Load in to back leg then drive knee to chest while keeping foot under knee
Explosively switch legs x2
Loaded hip drive external cue
Floor is lava
Cups on you shoulder that you cant spill
DB goblet squat purpose
Lower body bilateral strength
Knee dominant movement
DB goblet squat describe
Feet shoulder width apart
Flex knees and hips at same time
Keep knees in line and maintain neutral spine
DB goblet squat external cue
Push away from floor
Screw feet in to ground
Back squat purpose
Lower body bilateral strength and knee dominant movement
Focuses specifically on the quads, hamstrings, and glutes.
Back squat set up and safety
Set up J hooks and safeties
SPOT
Back squat describe
Feet shoulder width apart
Step under bar and walk out
Brace
Flex knees and hips at the same time
Keep lats engaged
Knees out
Neutral spine
Put bar back against top of J hook and set it down
Back squat external cues
Push away from floor
Screw feet in to ground
Grip floor with toes
Squeeze a piece of paper btwn armpits
BB front squat purpose
Lower body bilateral strength with a focus on the quads, and also engages the hamstrings, glutes, and upper body.
BB front squat set up
J hooks and safeties
SPOT
BB front squat describe
Feet shoulder width apart
Step under bar, elbows up
Brace and engage core
Flex knees and hips at same time
Knees out
Neutral spine
BB front squat external cues
Push away from floor
Screw feet into ground
Point elbows to sky
DB goblet reverse lunge purpose
Lower body unilateral strength that targets the quadriceps, hamstrings, glutes, and core muscles and also improves balance, coordination, and stability.
DB goblet reverse lunge describe
Feet hip-width apart
Step back with 1 foot
Flex knees and hips at same time
Keep torso upright and braced
Keep knees aligned
DB goblet reverse lunge external cue
Tripod foot for balance
- evenly distribute weight btwn three contact points of foot
BB bench press purpose
Upper body strength- horizontal push movement
BB bench press set up and safety
J hooks and safeties
SPOT- alternating grip
Eyes under bar
BB bench press describe
5 points of contact (feet, butt, upper back, shoulders, head)
Engage lats
Bring bar down to chest and back up
BB bench press external cues
Bend the bar
Push through the floor
BB deadlift purpose
Compound exercise that targets the muscles of the legs and back and it is a hip dominant strength exercise.
BB deadlift describe
Shins to the bar
Feet hip width apart
Push hips back while reaching to bar, until you can’t go any further then squat down to grab bar
Pull slack out of bar
Engage lats and pull bar up while maintaining neutral spine and keeping the bar in line
BB deadlift external cues
Bend the bar
Push in to ground
Trap bar RDL purpose
Posterior chain bilateral strength
Trap bar RDL describe
Hinge at the hips, lower down while maintaining a neutral spine
Just go as far as you can while keeping spine neutral
Trap bar RDL external cues
Close car door with your butt
Single leg DB RDL purpose
Targets the hamstrings, glutes, lower back, and core muscles while also improving balance and stability.
Single leg DB RDL describe
Keep hips square
Hinge at hip while sending one leg back
Lower weight slowly
Toe pointed at ground
Single leg DB RDL external cues
Pretend there is a pole from ear to heel
Trace a line straight back with your foot
Bracing purpose
To keep spine in safe and stable position
Maintain proper posture throughout the movement
How to brace
- Squeeze glutes to bring pelvis from anterior tilt to a neutral position
- Flex core and bring rib cage down
- Take a deep breath and pretend that the air is going in to your stomach to increase intra-abdominal pressure
