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Lower Body Strength & Explosiveness

Vertical Jump

Purpose

The countermovement jump (CMJ) is a simple, practical, valid, and very reliable measure of lower-body power.  It is a cornerstone test for many strength and conditioning coaches and sports scientists. The CMJ has been shown to be the most reliable measure of lower-body power compared to other jump tests. 

Procedure

  • Perform a short warmup before performing any fitness testing.

  •  Arm-Swing is encouraged in this test. The use of the arm-swing, can improve performance by 10% or more. If the arm-swing is prohibited, then the athletes must keep their hands on the hips throughout the test.

  • the athlete will drop to during the short ‘countermovement’ or ‘pre-stretch’ action before they take-off.

  • During their time spent in the air, it is essential that the athletes maintain extension in the hip, knee, and ankle joints to prevent them achieving any additional flight time by bending their legs.

  • It is also important that the athlete not only jumps as high as possible, but also attempts to land in the same position as they took off.

Data Measured

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Data Measured

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Upper Body Strength Push-ups

Purpose

Strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps, and core is a good indication of overall fitness. Pushup exercise engages muscles throughout the entire body—from head to toe—in order to maintain a rigid position.

Procedure

  • Perform a short warmup before performing any fitness testing.

  • Begin in a pushup position on hands and toes with hands shoulder-width apart and elbows fully extended.

  • While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your elbows bend to 90 degrees.

  • Push back up to the start position.

  • Continue with this form and complete as many repetitions as possible without breaking form.

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Core Strength Curl-ups

Purpose

 The curl-up test measures abdominal and core strength and endurance, which is important in back support and core stability.

Procedure

  • Perform a short warm up before performing any fitness testing.

  • The starting position is lying on the back with the knees flexed and feet 12 inches from the buttocks.

  • The arms are extended and are rested on the thighs. The head is in a neutral position. Do not place hands on the neck.

  • The subjects curl up with a slow controlled movement, until the subject's shoulders come off the mat 30 degrees, then back down again.

  • One complete curl-up is completed about every one-three seconds, and are continued until exhaustion. There is no pause in the up or down position, the curl-ups should be continuous with the abdominal muscles engaged throughout.

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Flexibility

Standing Toe Touch

Purpose

The Standing Toe Touch Test is a great test for overall flexibility of the lower back and hamstrings muscles. Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

Procedure

  • Perform a short warm up before performing any fitness testing.

  • Begin by having the subjects stand with feet together and toes pointing forward.

  • Have them bend from the hips forward and try to touch the ends of the fingers to the tips of the toes, without bending the knees.

  • Bouncing and jerking is not allowed.

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Agility

Quick Feet

Purpose

This is a simple test of foot speed and agility, and gives an indication of the amount of the athlete's leg muscle's fast twitch fibers. It also test how fast subject's brain can communicate with muscles.

Procedure

  • Perform a short warm up before performing any fitness testing.

  • Take as many short steps as possible

  • Take as quickly as possible 

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Procedure

  • Perform a short warm up before performing any fitness testing.

  • The subject is asked to stand with their feet apart and your arms at their side or in front of their chest.

  • When instructed by the system, they are to lift one foot (either one) about six inches off the ground)

  • Try to control and put the moving target within the center of the circles by slightly shifting COP(center of the pressure) of the standing foot.

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  • (one-thousand-one, one thousand-two, etc.) until the officer says to put the foot down. The test last 30 seconds.

Purpose

This single leg balance test assesses the strength of the leg, pelvic, and trunk muscle as well as dynamic balance.

Balance

Single-leg Stand

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Data Measured

Data Measured

Data Measured

Data Measured

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Eudurance

High Knees

Purpose

High knees are often used by runners and other athletes to test and improve running form as well as lower body muscle speed, power, and endurance.

Procedure

  • The subjects stand in place with their feet hip-width apart.

  • Drive their right knee toward their chest and quickly place it back on the ground. Follow immediately by driving their left knee toward their chest. Continue to alternate knees as quickly as they can.

  • the subjects should raise their legs at least 65 degree from the standing position.

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Data Measured

CONTACT US

Scanleader

Scanleader Technologies. Co Ltd​

China: Rm 1213, Building 5, 

            No. 215, Union North Road,

            Fengxian District, Shanghai

US: 2905 Stender Way,        

       Suite 38, Santa Clara,CA        

       95054

       info@scanleader.com