| Part
two-Functional training: The implications to athletes
and coaches |
 |
|
The
Hurdle step
Assessing bilateral functional stability and mobility
of the hips, knees and ankles is the purpose of
this test.
Description of the movement
1. Place both feet together and align
the toes directly beneath the hurdle.
|
2. Adjust the height of the hurdle to match the tibial
tuberosity of the person. The tibial tuberosity is the
longitudinally elongated, raised and roughened area on
the anterior crest of the tibia (which is the inner and
larger bone of the lower leg).
3. Place the dowel just below the neck and hold it horizontally
across the shoulders.
4. Step slowly over the hurdle and touch the heel to the
floor. Keep the supporting leg in an extended position.
The weight of the body should remain on the stance leg.
5. Return slowly to the starting position.
6. Give the test three chances and then grade the results.
7. Test a second series of three chances on the opposite
leg. The lower score is recorded as the final mark.
The following test results would show a score of three
points.
· Ankles, hips, and knees remaining in the same
plane i.e. the sagital plane aka the anterior/posterior
plane or section parallel to the long axis of the body.
· No movement or minimal movement is noted in
the lumbar (lower) spine.
· The dowel and the hurdle remain parallel to
the ground
Two points are awarded for the following actions
· The alignment is not maintained between the
ankles, hips, and knees.
· Movement is seen in the lumbar spine.
· The dowel and hurdle do not stay in a parallel
position.
One point is recorded for these movements
|
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.
|
| 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
|
|
