15/10/2026
Itâs Testing Week đŞ
We joined a few of our athletes for their end of training block performance testing. These results are then compared with those from the start of the block to measure improvements in strength, power and reactive ability.
This essentially allows our coaches to understand whatâs working & to adapt their training to focus on the areas that need it most.
Broad Jump
Jumping as far forward as possible from a standing start. This tests horizontal power, which drives acceleration and explosive first steps.
Drop Jump
Stepping off a box and rebounding as high and as fast as possible. This tests reactive strength: how quickly she absorbs force and redirects it. That matters for change of direction and repeat efforts.
Hip Adduction & Abduction
Squeezing the legs in, then pushing them out, against resistance. This tests inner and outer hip strength and the balance between them. That is an important screen for groin and hip injuries.
Knee Extension
Maximal force through the quads. This tests quadriceps strength and side-to-side symmetry, which are important for jumping, decelerating, and knee health.
Counter Movement Jump
A quick dip followed by a maximal vertical jump. This tests lower-body power and how well the athlete uses the stretch-shortening cycle. Itâs also a key marker of neuromuscular fatigue and readiness.
Mid Thigh Iso Pull
Pulling as hard as possible against an immovable bar on a force plate. This tests maximal force output and rate of force development, the foundation of speed and power.
Seated Calf Strength
Maximal push through the calf in a seated position, mainly targeting the soleus. This tests calf capacity for sprinting, acceleration, and resilience against Achilles and calf injuries.
Nordics
Lowering slowly from kneeling while the ankles are anchored. This tests eccentric hamstring strength and left/right balance, which are key markers for hamstring injury risk.
