In-Line Lunge (Left and Right)
1. Measure the subject’s tibial length.
2. Give subject the dowel rod to place along their back (it should touch the head, upper back and sacrum).
3. Ask subject to grasp the top of the dowel with the hand ipsilateral to the back foot (i.e. if lunging forward with left leg, right hand will grasp the top of the dowel) and the bottom of the dowel with the contralateral hand (i.e. if lunging with left leg forward, left hand will grasp the lower end of the dowel).
4. Ensure the lower hand is located between the top and bottom movement sensors and the dowel rod is not touching the sensors.
5. Ask subject to stand towards the end of the board.
6. Draw a line across the board in front of the toes. Draw a cross (X) in front of it at a distance equal to the tibial length.
7. Ask subject to keep one leg at the line and with the other leg, take a step forward and place the heel on the cross (X).
8. Ask subject to perform a lunge in this position (rear leg lowers to touch the board and knee rests behind front heel).
9. Ask subject to perform a practice test to understand the movement.
10. Repeat until 3 repetitions are complete. For each repetition you will need to open a new test window. To do this press the “Play button” to start the test, followed by the “Next” button to close the test. Following this, use the “Next” button to open and close tests until 3 tests have been performed.

Hurdle Step (Left and Right)
1. Ask subject to stand with feet shoulder width apart.
2. Adjust the hurdle to the height of the subject’s tibial tuberosity.
3. Ask subject to place their toes directly underneath the string line.
4. Ask subject to place the dowel rod across the shoulders and upper back.
5. Ask subject to step over the hurdle (slowly and in a controlled manner), touch the ground with the heel (leg extended) and then return leg to the starting position.
6. Ask subject to repeat step 4 until 3 repetitions are complete. For each repetition you will need to open a new test window. To do this press the “Play button” to start the test, followed by the “Next” button to close the test. Following this, use the “Next” button to open and close tests until 3 tests have been performed.

Overhead Squat
1. Ask subject to stand with feet shoulder width apart.
2. Ask subject to raise the rod above the head with hands sufficiently wide, ensuring elbow is at 90° to the rod.
3. Place the bench or string/hurdle (setup for hurdle test) behind the subject so that squatting results in the bottom touching the string or bench.
4. Ask subject to perform squats in a controlled manner with heels on the ground, head and chest facing forward and keeping the dowel rod held overhead. Touch string with bottom.
5. Ask subject to repeat step 4 until 3 repetitions are complete. For each repetition you will need to open a new test window. To do this press the “Play button” to start the test, followed by the “Next” button to close the test. Following this, use the “Next” button to open and close tests until 3 tests have been performed.

Push Up
1. The subject assumes a prone position with hands shoulder width apart and their knees fully extended.
2. Click to the Play button to open the first test window.
3. The subject is asked to perform 1 push up, hold up for 2 seconds and slowly bend elbows to return to start position. The body should be lifted as a ‘unit’ without any ‘lag’ in the low back.
4. Once the subject has returned to starting position close test window by pressing the next button.
5. Repeat the push-up 3 times. For each repetition you will need to open a new test window. To do this press the “Next” button to open and close tests until 3 tests have been performed.

Bird Dog (Left and right)
1. The subject assumes a 4-point kneeling position with hips and knees flexed to 90 degrees and hands directly under shoulders.
2. Click to the Play button to open the first test window.
3. The subject is asked to lift left arm forward to horizontal position whilst simultaneously lifting the right leg backwards by extending the hip. Hold this position for 2 seconds and return to start position. The subject should try to minimize trunk movement during this test.
4. Once the subject has returned to starting position close test window by pressing the next button.
5. Repeat action 3 times. For each repetition you will need to open a new test window. To do this press the “Next” button to open and close tests until 3 tests have been performed.
6. Repeat test for other side (i.e. right arm and left leg).

Plank
1. Start by getting into a push- up position.
2. Subjects must now bend elbows and rest weight onto their forearms and not on hands. The subject’s body should form a straight line from shoulders to ankles.
3. Click to the Play button to open the first test window.
4. Ask the subject to assume the plank position and hold for 30 seconds (may alter time). The subject should try to minimise trunk movement during this period.
5. Once the subject has returned to starting position close test window by pressing the next button.
6. Repeat plank 3 times. For each repetition you will need to open a new test window. To do this press the “Next” button to open and close tests until 3 tests have been performed.