Fitness testing for muscular strength and balance

I always use these four fitness testing drills when assessing any new trainee. They make up the basic movement screen that tells me how you're moving, what deficiencies you have (don't feel bad, everyone has them!), and what other aspects of your movement profile we may want to look at further.

I use these four fitness testing tools because the results represent the basic level of strength, control and movement competency a person needs to feel generally fit... And you'll certainly want to master them if you plan to excel in athletics and sports. 

Check out the video below to learn my 4 fitness testing tools: 

Notes on 4 fitness testing tools for assessing muscular strength and balance:

1. The Side Plank Test tells me something about your core stability and endurance. 90sec of a solid side plank on each side is a minimum that we'd like everyone to work toward.
2. The Push-Up Test tells me something about your upper body strength, shoulder stability, and core control.
   *I know it looks like my trunk is a bit overextended, but it was actually straight. I just have a big bum!
3. The Step-Down Test tells me a ton about your single leg stability, leg strength, and potential weakness/imbalance in your foot, lower leg, as well as the glutes and hip stabilizers. If you can't do a simple step down with good positioning, how will you be able to jump or run well? (Hint: you won't).
4. The Lunge Test gives the exerciser a bit more stability than the step-up, since both legs are on the floor for most of the exercise. Therefore, the demand/difficulty is slightly less than a step-up for most.

From this, we can gain more insight about single leg stability (including hip and foot function)m, strength, and core control, and see how the athlete does with a slightly easier version of single leg work.

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