STRENGH AND CONDITIONING: MOVEMENT,

ANTHROPOMETRIC, AND STRENGTH ASSESSMENT FOR THE

ZONAL CAMPS-2017

PLAYER NAME:
DATE:
WEIGHT:
HEIGHT :

Result 5 4 3 2 1
Prone Hold 120 sec 90 119 sec 60 89 sec 30 59 sec <30 sec
(4 Point Elbow)

120 sec 90 119 sec 60 89 sec 30 59 sec <30 sec

Side Bridge (Hand) L

Side Bridge (Hand) R

Observations: (Suggestions Look for unilateral imbalance, pelvic position, scapular position and an ability to maintain neutral spine YOU CAN
OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE)

0 10cm 11 15cm 16 20cm 21 25cm >25cm

Squat Broomstick

Observations: (Suggestions Look for the depth, pelvic tilt, excessive forward lean, excessive lumbar extension (excessive arching of back),
Positioning of heels, valgus collapse of the knee, anterior transition of the knee and unilateral imbalance YOU CAN OBSERVE OTHER ASPECTS AS WELL IF
YOU DEEM APPROPROATE)

0 10cm 11 20cm 21 30cm 31 40cm >40cm

Overhead Squat

Observations: (Suggestions Look for the depth, pelvic tilt, excessive forward lean, excessive lumbar extension (excessive arching of back),
Positioning of heels, valgus collapse of the knee, anterior transition of the knee, thoracic rotation (observe the stick) and unilateral imbalance YOU CAN
OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE)

5 4 3 2 1
SL squats R

SL Squats L
Observations: (Suggestions PERFORM THIS TEST ONLY IF BILATERAL SQUATTING PATTERN IS APROPRIATE. Look for the depth, pelvic tilt, excessive
forward lean, excessive lumbar extension (excessive arching of back), valgus collapse of the knee, anterior transition of the knee, and movements at foot
and ankle. YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE. Scoring: subtract 1 repetition for each of the following
observations: 1. Lack of Movement Control, 2. Excessive forward lean / Excessive lumbar extension, 3.valgus collapse of the knee, 4. Anterior knee
transition, 5. Lack of depth. For Example, an athlete with valgus knee collapse and lack of depth will get the score of 3)
Lunge Walk (L & R) (5 5 4 3 2 1
Reps)
Observations: (Suggestions Look for movement control, ankle stability upon landing, excessive forward lean, excessive lumbar extension
(excessive arching of back), valgus collapse of the knee, anterior transition of the knee, position of landing heel, and pelvis drop on one side. YOU CAN
OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE Scoring: subtract 1 repetition for each of the following observations: 1. Lack of
Movement Control, 2. Excessive forward lean / Excessive lumbar extension, 3.valgus collapse of the knee, 4. Anterior knee transition / heel elevation
upon impact, 5. Pelvic drop to on side. For Example, an athlete with valgus knee collapse and pelvic drop on one side will get the score of 3 )

>10 89 67 45 03
Chin Ups

Observations: (Suggestions Look for movement control, excessive trapezius involvement, and unilateral imbalance. YOU CAN OBSERVE OTHER
ASPECTS AS WELL IF YOU DEEM APPROPROATE)

>30 25 30 20 24 15 19 <15
Push Ups

Observations: (Suggestions Look for movement control, an ability to maintain neutral spine throughout the test (sign of dysfunction-L3 to L5
collapse and/or pelvis falling down), and unilateral imbalance. YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE)

>10 89 67 45 03
BB Bench Pulls @ 50% BW

Observations: (Suggestions Look for movement control, an ability to maintain neutral spine throughout the test, and unilateral imbalance. YOU
CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE)

Glute Stability (L) L 120 90 119 60 89 30 59 < 30

Glute Stability(R) R
Observations: (Suggestions Look for unilateral imbalance, and pelvic position. YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM
APPROPROATE)

L 30 25-29 20-24 15 19 10 15
Sl Calf Raises
R
Observations: (Suggestions Look for unilateral imbalance, sign of dysfunction - knee flexion YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU
DEEM APPROPROATE)
11.Single Leg Drop Jumps
L

R
Comments: (Suggestions Look for jumping technique and landing control sign of dysfunction - valgus collapse of knee, elevation of heels post
landing, excessive forward lean post landing. YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE) (How to Rank: 1. Rank highest if
all technical points are maintained correctly. 2. Subtract one rank each for each of technical breakdown. E.G. an athlete who can maintain knee alignment
will be ranked 4th, while an athlete who can not maintain knee as well as trunk alignment gets 3 rd rank).

12.Single Leg Forward Hop L 1.99m 1.85-1.98 1.70-1.84 1.55-1.69 1.40-1.54

R
Comments: (Suggestions Look for jumping technique and landing control sign of dysfunction - valgus collapse of knee, elevation of heels post
landing, excessive forward lean post landing. YOU CAN OBSERVE OTHER ASPECTS AS WELL IF YOU DEEM APPROPROATE)

Skinfolds and Girth Measurements

Skinfolds Girth
Site Measurement Location Measurement
Triceps Biceps R L
(Relaxed)
Subscapular Biceps R L
(Flexed)
Biceps Chest
Supraspinale Waist
Abdominal Hips
Front Thigh Thigh R L
Medial Calf Calf R L
Total