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LEARN · PERFORMANCE SCREENING

Performance Screening Technique Reference

10 measurement guides, grouped by station and movement phase.

Drop Jump (RSI)

1 topic
Contact1

Reactive Strength Index (RSI)

≈1.0–3.0 (RSI; >2 strong). Use ≥120 fps slow-motion for a trustworthy contact time.

Mark three frames: ground CONTACT (feet land from the box), TAKEOFF (feet leave), and LANDING (feet touch down). RSI = jump height ÷ ground-contact time.

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Flight1

Reactive Strength Index (RSI)

≈1.0–3.0 (RSI; >2 strong). Use ≥120 fps slow-motion for a trustworthy contact time.

Mark three frames: ground CONTACT (feet land from the box), TAKEOFF (feet leave), and LANDING (feet touch down). RSI = jump height ÷ ground-contact time.

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Landing1

Reactive Strength Index (RSI)

≈1.0–3.0 (RSI; >2 strong). Use ≥120 fps slow-motion for a trustworthy contact time.

Mark three frames: ground CONTACT (feet land from the box), TAKEOFF (feet leave), and LANDING (feet touch down). RSI = jump height ÷ ground-contact time.

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Countermovement Jump (mRSI)

1 topic
Start1

Modified Reactive Strength Index (mRSI)

≈0.3–0.6 (mRSI). Use ≥120 fps slow-motion capture.

Mark three frames: MOVEMENT START (the dip begins), TAKEOFF (feet leave), and LANDING. mRSI = jump height ÷ time-to-takeoff.

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Takeoff1

Modified Reactive Strength Index (mRSI)

≈0.3–0.6 (mRSI). Use ≥120 fps slow-motion capture.

Mark three frames: MOVEMENT START (the dip begins), TAKEOFF (feet leave), and LANDING. mRSI = jump height ÷ time-to-takeoff.

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Landing1

Modified Reactive Strength Index (mRSI)

≈0.3–0.6 (mRSI). Use ≥120 fps slow-motion capture.

Mark three frames: MOVEMENT START (the dip begins), TAKEOFF (feet leave), and LANDING. mRSI = jump height ÷ time-to-takeoff.

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Overhead / Deep Squat

3 topics
End Range3

Squat Depth (Knee Flexion)

Thighs at/below horizontal (knee ≈ <90° interior at full depth)

At the bottom of the squat, draw thigh (hip → knee) then shank (knee → ankle). The included knee angle is squat depth.

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Trunk Angle / Lean

Trunk roughly parallel to the shin; excessive forward lean suggests ankle/hip restriction.

At the bottom of the squat, draw hip → shoulder. The angle vs vertical is trunk forward-lean.

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Knee Valgus / Tracking

Knee tracks over the foot (≈ −5° to +5°)

From the front at the bottom of the squat, draw thigh (hip → knee) then shank (knee → ankle). Inward knee deviation is valgus.

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Ankle Dorsiflexion (knee-to-wall)

1 topic
End Range1

Ankle Dorsiflexion (Knee-to-Wall)

≈35°–45° shank-from-vertical at the wall (heel down)

At maximum knee-to-wall, draw the shank line (knee → ankle). The angle vs vertical is dorsiflexion range.

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Single-Leg Squat

2 topics
End Range2

Knee Valgus / Tracking

Knee over foot (≈ −5° to +5°)

From the front at the bottom of the LEFT single-leg squat, draw thigh (hip → knee) then shank (knee → ankle). Inward collapse is valgus.

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Trunk Angle / Lean

Minimal lateral lean (< ~5°)

From the front, draw hip-centre → shoulder-centre. Sideways lean from vertical is the trunk-lean compensation.

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Hip Hinge

1 topic
End Range1

Hip Hinge

Torso approaching horizontal with a flat back (hip-driven, not lumbar flexion)

At the bottom of the hinge, draw hip → shoulder. The angle vs horizontal shows hip-hinge range with a neutral spine.

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Overhead Reach

1 topic
End Range1

Overhead Reach (Shoulder Flexion)

≈170°–180° (arm in line with the trunk overhead)

At full overhead reach, draw the trunk line (hip → shoulder) then the upper-arm line (shoulder → elbow). The included angle is shoulder flexion range.

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Standing Hip Flexion

1 topic
End Range1

Standing Hip Flexion

Thigh at/above horizontal (≈ ≥90° hip flexion = good active range)

With the LEFT knee actively lifted, draw the thigh line (hip → knee). The angle vs vertical is active hip-flexion range.

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Prone Hip Extension

1 topic
End Range1

Prone Hip Extension

≈10°–20° of thigh lift above horizontal

Lying prone, with the LEFT straight leg actively lifted, draw the thigh line (hip → knee). The angle above horizontal is active hip-extension range.

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