Hinge Test

The goal for this test is to assess the athletes posterior chain ROM and awareness


Step #1) Standing tall with your hands on your thighs

Step #2) Hinge at your hips by reaching your hips back behind you lowering your hands toward your feet while keeping your back flat.

Step #3) Once you can no longer lower your hands return back to the starting position.

The Lunge Test

What's the purpose?

The goal of this test is to complete one reverse lunge on each leg to evaluate overall coordination and balance hip, knee and ankle mobility and stability.


How to test

Step 1) Stand tall with hands behind your head

Step 2) Gently step one foot back lowering your knee to the ground

Step 3) With your lead foot stand back up and return to your starting position.

Step 4) Repeat on other leg


What's next?

Read more about 5 dragons pokie machine .Total up the score using the following criteria

  1. 1 point for touching the ground with your knee
  2. 1 point if the knee contacts the ground behind your hips
  3. 1 point if hands remain behind head through the rep
  4. -1 point if front heel lifts off the ground
  5. -1 point for knee buckle or hands come apart
  6. -1 point for taking additional steps


1 point needs improvement

2 points passing

3 points high quality

Once you have totaled up your score using the criteria above click the link below and learn how to make improvements

Lunge Test Evaluation

Squat Depth Test

The goal of this test is to determine the movement quality of the athlete’s squat pattern to help us identify stability issues that can lead to compensation.

Step #1) Standing tall with hand behind your head feet shoulder width apart.

Step #2) Squat down to a depth below parallel

Step #3) Stand back up


The Ankle Wall Touch Test

The goal of this test is to determine if the athlete has adequate dorsiflexion of the ankle.

We do this by measuring the maximum distance you can place your foot from the wall while being able to contact the wall with your knee.

Step 1) With one knee on the ground place your other foot near a wall about 2-3 inches away.

Step 2) keeping your entire foot flat on the ground reach your knee forward to determine if you can contact the wall or not. If unable to touch move closer.If you can touch the wall with your foot completely flat then slide your front foot back inch by inch until you can no longer reach.

Step 3) Repeat step 2 until you establish your max distance

Step 4) Measure distance from your toe to the wall. Record to the nearest ¼ inch