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Pre Run Markers 

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Welcome to the Pre Running Physical Markers

 

Checklist

  • Perform each test x3 times
  • Take the score of the final test
  • If one of your baselines is down, take note
  • Perform your warm up as usual
  • Recheck pre running physical marker that was down
  • If still down, proceed to the physical corrective exercise program for that marker.

Baseline Screens

You will perform 4 key movement screens before you start your 6 week program. These 4 movements will then act as baseline scores for you so you can continually check your movement capabilities throughout the year before every run in order to ensure that your body is at optimal efficiency to run.

1) Ankle Mobility

  • Place front foot against wall ensuring weight is spread through ball of big toe, ball of little toe and heel.
  • Keep back leg straight and weight is through ball of big and little toe throughout. Heel may raise off floor.
  • Bring knee over 2nd toe and comfortably touch the wall without the heel of front foot coming off the floor.
  • If successful slide front foot back an inch away from the wall and repeat.
  • Continue to do this until your knee can just touch the wall while over the second toe without the heel coming off the floor.
  • Note your score in inches or cms.
  • Repeat steps 1-6 on the other foot.

2) Toe Touch Test

  • Safely secure a ruler or homemade stick with the ‘0’ aligned at the edge of the box.
  • Place feet on a chair or small box so toes are just on the edge of the box.
  • Interlock fingers and bend forward to touch your toes.
  • Ensure that the knees stay straight throughout the test.
  • Make a note of how far your fingers can slide down the ruler.
  • Repeat for a total of 3 reps, making a note of your score on the third attempt.
  • If you can pass your toes, this is noted as a ‘+’ and the amount of inches you can go past your toes.
  • If you cannot touch your toes, this is noted as a ‘-‘ and the amount of inches you are away from touching your toes.

3) Hip Rotation Test

  • Make a homemade protractor with tape as shown in the video.
  • Stand with left foot in top left hand side of the ‘+’.
  • Ensure right heel is aligned next to left heel.
  • Place ruler in line with belly button.
  • Twist right foot in a clockwise direction while the heel still maintains contact with the left heel.
  • Ensure the belly button and pelvis stay glued as a unit throughout.
  • Ensure that the ball of the big toe, little toe and heel stay in contact with the floor at all times on the left foot.
  • When the foot cannot twist any further, place the ruler on the floor and note the amount of degrees that the foot twisted as shown in the video.
  • Note the score and repeat steps 2-8 with the right foot starting in the top right hand side of the ‘+’.
  • Part 2.
  • Start with the left foot in the foot left hand side of the ‘+’.
  • Place the ruler in the belly button again.
  • Walk the right foot around the left foot keeping the belly button and pelvis glued together.
  • Ensure that the ball of the big toe, little toe and heel stay in contact with the floor at all times on the left foot.
  • When the right foot cannot walk around any further, place the ruler on the floor and note the amount of degrees.
  • Repeat steps 1-5 with the right foot starting in the bottom right hand side of the ‘+’.

4) Modified Adduction Drop Test

  • Lie on your side, with the hips stacked on the centre of the ‘+’.
  • The legs should be aligned along one line while the torso should be aligned perpendicular along another line.
  • Ensure that the hips stay stacked directly on top of each other throughout the test and are not allowed to fall backwards.
  • Ensure that the ribcage on the bottom side, closest to the floor is not allowed leave the floor throughout the movement. The second the ribcage or hips lose position, the test is stopped.
  • Initiate movement by bringing the top leg back, up and around as far as comfortable.
  • Only bring the leg back as far as it can while still been able to touch the floor.
  • Repeat this process until you have the exact point when the top leg can go back and down to the floor without the hips losing position and/or the ribcage coming off the floor.
  • Repeat on the other side and note the amount of degrees on each side.
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