MOBILITY & STABILITY TESTING (OVERHEAD SQUAT & MODIFIED SINGLE LEG SQUAT)

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1 ATHLETE ASSESMENT Netball is a physically demanding sport at every level of the game. To participate in elite-level netball, athletes will need to be able to tolerate a high impact, high training volume programme without getting injured. The Netball Readiness Assessment (NRA) is made up of a number of short tests and assesses their ability to deal with these high loads. The tests included are: - - Modified - Hop and Stop - Hop for Distance - Maximal Controlled Leap - The 28 metre Fitness Test Testing should be completed every 8 to 12 weeks to assess how effective their training has been. Ensure you provide feedback to your athletes on their results. If they appear to be struggling with it, then try to get to the route of the problem. They may be having issues with fitting it in to their diary or perhaps are just unsure of some of the exercises, in which case they would likely benefit from some guidance! MOBILITY & STABILITY TESTING (OVERHEAD SQUAT & MODIFIED SINGLE LEG SQUAT) 1. OVERHEAD SQUAT Equipment required: 2 x Yellow pages (or similar)/2 x packet A4 paper Broomstick Participants are required to stand upright with arms straight above their head at 45. Participants are instructed to squat as low as possible keeping their arms overhead and heels on the ground. Three attempts are allowed. If participant is unable to perform the movement adequately, a ~5cm block is placed under the heels and the movement is performed again. The lowest score is taken as the raw score.

2 2. SINGLE LEG SQUAT Equipment required: 1 x Yellow pages (or similar)/1 x packet A4 paper 1 x bench Participants are required to stand on one leg with arms straight out in front of them parallel to the floor. Participants are instructed to squat as low as possible on their standing leg with arms at parallel and heel on the ground. If participant is unable to perform the movement adequately, a ~5cm block is placed under the heel and the movement is performed again. The lowest score is recorded as the raw score.

3 RECORDING: Raw Score: This is the initial score given for any of the movements. However certain factors may affect the final score. Final Score: This is the score that counts towards the total FMS score when the two tests are added together. The final score may be different to the raw score for the following reasons: Athlete experiences pain: A score of zero is given regardless of the movement quality of the raw score. Lower score for single limb testing is carried across: When testing the single-leg squat an athlete may score a 3 on their right leg and a 1 on their left. The lower of the two scores is carried across so the final score is 1. STRENGTH & POWER TESTING (HOP & HOLD, MAXIMAL HOP, MAXIMAL LEAP) 1. HOP & STOP TEST Equipment Required: 1 x tape measure Ascertain the height of the participant either using a tape measure or stadiometer Participants should be positioned with their toe at the base of the measuring tape with hand on hips and the opposite leg in the air at a hip angle of 90 (top of thigh parallel with floor) Athletes should hop and land on the same leg holding the landing for three seconds. No grounding of the non-hopping leg is permitted. If three good hops/leaps are not achieved within 5 attempts a 90s rest should be taken. Distance hopped should be recorded from the heel. 2. HOP FOR DISTANCE (FORCE PRODUCTION) Participants should be positioned with their toe at the base of the measuring tape with the other foot elevated from the floor (top of thigh parallel with floor). Use of the arms is permitted. Landing during this part of the test is not the priority. Once the leg being tested has contacted the floor the other leg can be placed on the floor to prevent falling. One practice hop is permitted. After the practice hop is completed three maximal hops are performed on each leg. Measurement is taken from the heel.

4 3. MAXIMAL CONTROLLED LEAP (FORCE ABSORPTION) Participants stand at the base of the tape measure and are required to leap from one foot to the opposite. Participants must hold the landing for 2 seconds for an attempt to be valid. Ensure participants do not simply extend their lead leg, but maintain a flexed knee/hip position throughout the take-off phase, extending their lead leg only for landing. Hands must stay on hips and there must be minimal back swing from the non-standing leg. Three attempts are permitted on each leg. Measurement is taken from the heel. WHAT JUMPING AND HOPPING SHOULD LOOK LIKE? Hop & Stop Leap & Hold

5 CONDITIONING ASSESSMENT (THE 28 METRE TEST) The intermittent fitness test is metabolic conditioning test that is used to estimate an athlete s maximal aerobic running speed, from this anaerobic speed reserve may be calculated. The data gathered from the test can be used to inform the Strength & Conditioning coach on how to prescribe bespoke conditioning programs geared towards improving an athletes ability to reproduce/ sustain their maximal velocity for longer periods OR improve their maximal velocity Equipment Tape measure Floor cones Marking tape CD Player Data Recording Sheet 28 metre sound file ( Set Up Mark out a straight line course over a distance of 28m leaving space for run off at either end Use cones of one colour to indicate the 0m, 14m, and 28m markers of the course Use cones of another colour or alternatively marker tape to indicate distances of 3m from both of the 0m, and 28m cones which indicate a completion area that an athlete must be with to dictate a full and valid rep (see below) 3m 3m 0m 14m 28m A B C Set up a portable CD/ MP3 player and adjust to a level that so that all athletes are able to hear it Explain the key points of the test to the athletes making sure that they have understood the fact that they must be within the 3m completion area for each shuttle, and failure to make it into the completion area on 2 successive occasions result in the end of the test Procedure Have all athletes set up at the 0m marker (A) At the first beep (usually after a set of spoken instructions) athletes should commence the test by running towards points B (14m) and C (28m) at an initial velocity of 8 km/h At the next pacing beep athletes should be at point B and by the following beep they should be at point C or within the completion area The athletes should then turn back and run towards point A, at the next beep they should be at point B and so on This procedure should be repeated until the end of the 30 second running stage which is indicated by a different kind of beep

6 At the end of each 30 second running stage there is a 15 second period of passive recovery where the athletes are asked to walk forward to a marker cone (A,B, or C) specified on the audio instructions If athletes are exactly level with the specified point (A,B, or C) on the audio instructions on completion of a level then they must wit there In most instances athletes will have to walk forward to the next start cone. It is only in instances where athletes have out-ran the pace beeps of the test that they will be required to turn and walk backwards to a starter cone Recording After the starting pace of 8 km/h each successive running stage will increase in speed by 0.5 km/h Athletes receive one warning/ strike each time they fail to make it into a completion zone at the end of the shuttle Two successive failures/strikes to make it into a completion zone will result in test termination An athlete may accumulate multiple non-successive failures/ strikes within a level, if an athlete makes it to the next level of the test the number of strikes becomes zero Test termination also stops if the athlete stops on their own volition The velocity achieved in the last successful stage (no consecutive strikes) of the test is taken as the VIFT (velocity for the intermittent fitness test) in km/h

7 ATHLETE ASSESSMENT: RAW DATA SHEET England Netball Performance Pathway: Raw Data Sheet L Hop R Hop L Hop For Distance R Hop For Distance L Leap R Leap Name Height (cm) Test Raw Score Final Score Total FMS L R MSFT

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