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three-Functional training: The implications to athletes
and coaches |
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In-line lunge
This test assesses the mobility and stability
of the hips plus quadriceps flexibility and
ankle and knee stability. Description
of the movement
Measure the length of the tibia with a yardstick.
Place one foot on the end of a two by six board
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while holding the dowel behind the back in an up and down
position, i.e. pointing toward the sky. The right arm
is held up and the left arm is down on the dowel. The
dowel should be touching the head, thoracic spine and
the sacrum.
Place the yardstick on the floor at the end of the toes
and mark a position on the floor equal to the length of
the previously measured tibia.
The person being tested takes a step with the left leg
and places the heel on the mark. Once in this position,
lower the back knee just enough to touch the board behind
the front foot. Keep the feet in line and pointing straight
ahead throughout the test.
Three tries are allowed to perfect the performance of
the test.
Reverse the positioning of the arms and legs for the second
part of test.
The lower of the two scores is noted.
Record a score of three in the following case: Minimal
or no torso movement
Both feet remain in the sagital plane and on the two
by six board
The knee touche
s the two by six behind the heel of the front foot.
A score of two will result in the observance of:
Torso movement is noted
The feet move out of the sagital plane during the test.
The knee does not touch the board behind the front foot.
A score of one results for:
A loss of balance
A score of zero will be noted if there is pain associated
with any parts of the test.
A score of less than three indicates a limiting factor
or factors, and should be resolved during the program
planning process. Limitations are direct contributors
to impaired functioning and lead to injuries if not
corrected.
Implications for the in line lunge
Being able to perform this test requires stance leg
stability of the ankle, knee, and the hip and closed
hip kinetic chain hip abduction. Furthermore, the step
leg is tested for hip adduction, ankle dorsi flexion
and rectus femoris flexibility. Additionally the lateral
stresses are imposing a balance ability to be displayed.
Poor performance is the result of several factors.
Hip mobility may be in adequate in either or both the
stance and step leg. The necessary stability of the
stance leg or ankle may be missing to a certain degree.
Imbalances in strength between the adductors and abductors
can cause lower scores.
A score of zero will be noted if there is pain associated
with any parts of the test.
A score of less than three indicates a limiting factor
or factors, and should be resolved during the program
planning process. Limitations are direct contributors
to impaired functioning and lead to injuries if not
corrected.
Implications for the hurdle step
Doing the test requires stance leg stability of the
ankles, knees and hip. The hip is tested for its ability
to remain in a solid closed chain status, i.e. extended
and the distal end solid on the surface. Additionally
this test requires the step leg to display an open kinetic
chain (the distal end in the air) dorsiflexion of the
ankle (the toes are raised toward the knee) and flexion
of the knee and hip (flexion closes the joint angle
while extension opens the angle). Dynamic balance is
a critical part of the test. Can you move and remain
balanced while doing so?
Several factors may lead to poor execution of the test.
Poor stability of the stance leg, or poor proprioceptive
awareness of the special positioning of the step leg
often times leads to a lower score. Maintaining maximum
hip flexion in one leg while imposing hip extension
in the opposite leg requires the demonstration of bilateral
asymmetric hip action.
A score of less than three requires an investigation
into what the limiting factors may be. Previous test
results and the subsequent after tests have shown the
reasons to be hip flexor tightness
Minor limitations in ankle dorsiflexion and hip flexion
with the step over leg have been associated with a score
of two. When a person scores in the one range, unequal
side-to-side hip (asymmetric) mobility may be evident
or the pelvis may be tilted in the anterior direction.
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Danny M. O'Dell, MA.
CSCS*D Copyright 2003 Explosivelyfit Training Systems
Danny is co-owner of ‘The
WeightRoom’ gym and Explosivelyfit.com,
both located in Nine Mile Falls, WA.
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| His
Masters Degree is in Human Services and he is a
Certified Strength and Conditioning Specialist with
Distinction through the National Strength and Conditioning
Association. He is a member of the Washington State
Coaches Association. His website is http://www.explosivelyfit.com
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