Strength Assessment & Program Selector
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Step 1 of 12
Getting started
Athlete information
Program selection
Training logistics
Assessment 1 of 9
Single leg balance
Balance & stability
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Tests single-leg stability, hip control, and proprioception — all essential for the demands of run gait.
Pass: Hold for 20 seconds per side without excessive hip drop, trunk lean, toe gripping, or arm flailing.
Result
Assessment 2 of 9
Knee to wall
Ankle dorsiflexion
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Adequate ankle dorsiflexion allows the body's center of gravity to move over the foot without compensation. Triathletes are particularly at risk due to time spent in a toed-down position swimming and in a locked ankle position on the bike.
Pass: Knee contacts wall with toe 10–15cm from wall. Marginal: Knee contacts wall with toe touching wall only.
Result
Assessment 3 of 9
Single leg heel raise
Calf strength & endurance
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The calves — particularly the soleus — produce approximately half of forward propulsive force during running. The Achilles tendon acts as a spring, storing and releasing energy. Calf strength is disproportionately lost with age, making this especially important for masters athletes.
Pass (rate: 1 sec up / 1 sec down): Under 50: >25 reps. Age 50–60: >20 reps. Age 60–70: >15 reps. Over 70: >10 reps.
Reps completed — left leg
reps
Reps completed — right leg
reps
Assessment 4 of 9
Lateral step down
Hip, knee & pelvic control
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A catch-all test of balance, hip strength, pelvic and trunk stability, quadriceps control, and ankle range of motion at angles required for running. Deficits in lateral hip activation have been linked to knee injury.
Pass: 10 reps per side without losing balance, toe gripping, excessive trunk lean, or pelvic drop. Hands stay on hips.
Result
Assessment 5 of 9
Single leg bridge hold
Posterior chain & lateral hip
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Assesses strength, stability, control, and endurance of the glutes, hamstrings, and gluteus medius. Deficits here can cause excessive trunk lean, lateral hip drop, and hamstring cramping during runs.
Pass: Hold 30 seconds per side with level pelvis — hips should not rotate or sink. Note where fatigue or breakdown occurs.
Result
Assessment 6 of 9
Side plank hold
Lateral hip & trunk stability
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Level 1 pass: Standard side plank 45 sec/side, pelvis level, no hip rotation.
Level 2 pass: Raise top leg and hold 20 sec without pelvis dropping or rotating.
Level 2 pass: Raise top leg and hold 20 sec without pelvis dropping or rotating.
Result
Assessment 7 of 9
Adductor plank hold
Adductor strength
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Pass: Hold position 20 seconds without pelvis or hips dropping, or excessive pain.
Result
Assessment 8 of 9
Trunk rotation
Thoracic mobility
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Pass: Seated back on heels, elbow closest to wall down, rotate shoulders to greater than 45–50 degrees from horizontal.
Result
Assessment 9 of 9
Kneeling hip flexor mobility
Hip flexor length
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Pass: Kneeling inside a doorframe with midback touching it, tuck pelvis so low back is flush against the frame without strong pulling in the front of the hip or thigh.
Result
Individual history
Injury history & problem areas
Complete
Assessment report