Func%onal Movement Tes%ng For Rowing Tests Standing lunge Lat Flexibility Trunk Rota6on Ac6ve straight leg raise •  Hip Rota6on • 
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Front Plank Side Plank Full Squat Step up Catch Posi6on Finish Posi6on Calf Lunge Test •Calf flexibility is an important component of being able to keep heels engaged at the catch. This will allow for a greater ac%va%on of the glutes and thus a more powerful drive. Assessing the quan%ty of ac%ve ankle movement will give an indica%on of ability to dorsiflex at the ankle as well as indicate suscep%bility to injury. •Technique: A piece of tape is placed perpendicular to a wall with out a base board. Marks are made at 5, 7.5 and 10 cm. The subject places their big toe on the 5cm mark. While keeping their heel in contact with the ground they will lunge forward and touch their knee to the wall. If they are successful, they will move back to the 7.5cm mark and then the 10 cm mark. •Objec%ve: Achieving >10cm as measured by the lunge test Scoring Score of 3 >10cm Score of 2 7.5-­‐10cm Score of 1 5-­‐7.5 cm Score of 0 <5 cm Pain Correc6on •  Calf stretching –  Sta6c 30 sec 3-­‐4x at least 2x/day –  Off stair in slight knee bent posi6on –  Holding same posi6on as test Back (Lat.) Flexibility •  Poor flexibility of the back muscles can cause a number of issues in rowing but also in the gym. A 6ght la6simus dorsi may put undue stress on the lower thoracic and lumbar spines. In turn this can lead to an extended posture and thus injury •  Technique: In siXng, the athlete is instructed to place palms and elbows together in from of them. They are then asked to raise their hands up in a ver6cal line un6l their elbows come apart or they can’t go any further •Objec6ve: Elbows reach eye level with out excess back arching Scoring Score of 3 Eye level with no excess back arching Score of 2 Nose level Score of 1 Chin level Score of 0 Below Chin level Pain Correc6on •  La6simus Dorsi stretching •  Sta6c 30 sec 3-­‐4x at least 2x/day Spinal Rota6on •  Poor spinal rota6on can put excess stress on the rib cage and thus lead to rib injuries. •  Technique: In siXng, the athlete is instructed to place a wooden dowel across their shoulders and loop their arms over it . They are then asked to rota6on as far as they can go to the right. Repeat to the le^ •Objec6ve: The athlete should be able to rotate 60 deg in both direc6ons Scoring Score of 3 45 Score of 2 30-­‐44 deg Score of 1 15-­‐29 deg Score of 0 <15 deg Pain Correc6on •  Rota6on mobility •  5sec each side 2-­‐3x10 reps Ac6ve Straight leg Raise (ASLR) •Hamstring flexibility is an important component of being able to properly “rock over” at the catch. Assessing the quan%ty of ac%ve hip movement will give an indica%on of ability to flex at the hip (as apposed to the back) as well as indicate suscep%bility to injury. •Technique: Subject lays on their back next to a wall previously marked. While keeping one leg on the ground, the other is elevated to a maximum distance. The maximum radians are then measured •Objec%ve: Achieving 90 deg of hip flexion Scoring Score of 3 >90 deg Score of 2 80-­‐90 deg Score of 1 70-­‐80deg Score of 0 <70 deg Pain Correc6on •  Hamstring stretching –  Sta6c 30 sec 3-­‐4x at least 2x/day •  Foot on bench in front, back straight •  Laying in doorway with foot up wall •  Lying on back with boat strap Hip Rota6on •  Only a minimal amount of hip rota6on is required for the sweep athlete and even less for the sculler. However, a limita6on in normal hip rota6on is a strong indicator of low back pain •  Technique: Athlete lays flat on their back with their hip and knee flexed to 90 deg. The examiner acempts to rotate the thigh maximally inward (IR) and then maximally outward (ER). Repeat for other limb •Objec6ve: Achieving 45deg ER and 20 IR Scoring Internal Rota%on Score of 3 20 deg Score of 2 10 deg Score of 1 5 deg Score of 0 0 deg Pain External Rota%on Score of 3 45 deg Score of 2 30 deg Score of 1 15 deg Score of 0 0 deg Pain Correc6on •  Hip rotator Stretching –  Sta6c 30 sec 3-­‐4x at least 2x/day IR ER Plank •PT: The plank test help to assess the strength and endurance of some of the key core muscles. It is a useful test to assess the strength and endurance of the mul%fidus (a thick muscle in the lumbar spine which plays a cri%cal role in stability of lumbar spine) as well as the abdominals and tranverse abdominus. This test can also give us some indica%on of the balance of the muscles on the anterior aspect (abdominals and associated musculature) and posterior aspect (mul%fidus and associated musculature). Because the core is so ac%ve in sports, assessing the ability to perform the test as well as the endurance with the test is vital. •Technique: In the plank test, the subject is asked to do a modified push-­‐up posi%on with their feet close together and up on their elbows. The key is to maintain the hips in line with the shoulders without raising the hips in the air or “slumping” in the mid-­‐sec%on. •Objec%ve:This test is scored or assessed on the ability to hold the posi%on for %me without losing form or balance. If the subject drops more than 1”, then the %me is noted and scored accordingly. Scoring Score of 3 >60 sec Straight line b/t shoulders hips and knees No excess winging of shoulder blades Score of 2 30-­‐45 sec of one devia6on Score of 1 <30sec or two devia6ons Score of 0 Pain Correc6on •  Interscapular strength –  Thera-­‐band retrac6ons –  Reverse flies –  Thera-­‐band rowing •  Core –  Start on knees and hands –  Progress to knees and elbow –  Progress to toes and elbow –  *when you can hit 60 second hold then progress to next step Side Plank Test (SPT) •The side plank test is also designed to assess the strength and endurance of some of the key core muscles. It is a useful test to assess the strength and endurance of the gluteus medius as well as the obliques and quadratus luborum. This test can also give us some indica%on of the balance of the muscles on right and le` side of the body. Because the core is so ac%ve in sports, assessing the ability to perform the test as well as the endurance with the test is vital. •Technique: In the side plank test, the athlete lies on their side while placing their feet together. They are asked to raise up on one elbow while placing the opposite hand on their hip. The key is to maintain this posi%on without dropping your hip to the table, keeping your feet together or allowing rota%on throughout the test. This test is scored or assessed on the ability to hold the posi%on for %me without losing form or balance. •Objec%ve:This test is scored or assessed on the ability to hold the posi%on for %me without losing form or balance. If the subject drops more than 1”, then the %me is noted and scored accordingly Scoring Score of 3 >60 sec Straight line through sternum, middle of pelvis and b/t ankle No excess winging of shoulder blades No rota6on of shoulders or hips Score of 2 45-­‐60 sec or one devia6on Score of 1 <30sec or two devia6ons Score of 0 Pain Correc6on •  Interscapular strength –  Thera-­‐band retrac6ons –  Reverse flies –  Thera-­‐band rowing •  Core –  Start with lower knee bent and on hand –  Progress to knee and elbow –  Progress to foot and elbow –  *when you can hit 60 second hold then progress to next step Full Squat Test •FST: The squat has been shown to be a cri%cal exercise for improving Lower body power. Therefore assessing the quality of movement will give an indica%on of ability to develop force as well as indicate suscep%bility to injury. •Technique: Subject should squat to 90 degrees with the heels remaining on the floor, knees behind the toes, no loss of balance, chest up and with symmetrical weight bearing through both lower extremi%es. •Objec%ve: Subject stands just behind a reference point and performs 10 squats to 90 degrees. Mo%on should be slow controlled mo%on. Scoring Score of 3 • Lateral shi^ less than 1” • “Proper spinal squaXng posi6on” or slightly forward flexed posturing • Able to squat to 90 degrees of knee flexion or greater • No pelvic “curl” under at end range of squat • Perform full squat with heels on floor • No hip adduc6on • No loss of balance • Symmetrical weight bearing Score of 2 • 2 devia6ons and/or • Lateral shi^ >1” but less than 2” • Able to squat 60-­‐90 degrees • Heels come off floor >1” • Mod hip adduc6on past mid-­‐line • Pelvic “curl” under Score of 1 • 3 devia6ons and/or • Greater than 2” lateral shi^ •  Forward flexed posturing resul6ng in their chest contac6ng their knees at 90 degrees flexion • Not able to squat 45 degrees or less –Heels coming off floor greater than 2” • Loss of balance Score of 0 •  pain with tes6ng • 4 or more devia6ons Step Up Test •SUT: The step up test assesses the lower kine%c chains ability to resist increased demands with single leg ac%vi%es. The step-­‐ups require the athlete to repe%%vely step up onto an 7-­‐8” step. This requires the athlete to move their bodyweight ver%cally through this range of mo%on and begins to give an idea of the strength, endurance and whether or not there in an imbalance between the right and le` leg. •Technique: The subject places the foot on the step, ascends all the way up in a controlled fashion, taps with opposite foot and returns to the star%ng posi%on in a controlled fashion. •Objec%ve: The goal with this test is to have: Approach to the step in a straight line. An adduc%on angle as close to 0 as possible with ascent and descent. Controlled mo%on with descent Scoring Score of 3 • No hip adduc6on • No foot prona6on • No circumduc6on or hip hiking • No significant asymmetries • No loss of balance Score of 2 • Hip adduc6on to midline • 2 devia6ons Score of 1 • 3 devia6ons • Hip adduc6on past midline Score of 0 • pain with tes6ng • 4 or more devia6ons Correc6on •  Glute medius strengthening –  Calmshells –  Single leg wall slide –  Single leg sqaut (shallow to deep progression) •  Motor pacerning – prac6ce stable pelvis, knee over 2nd toe Catch Posi6on A proper catch posi%on helps set up the athlete to developed the power in the drive phase. The ability to “rock over” and have the pelvis rotate forward while maintain a neutral lower and upper back is crucial for injury preven%on Technique: On the erg, have the subject perform a pause drill at the catch and repeat 10 %mes. The athlete adempts role the pelvis interiorly (beyond the ver%cal) while marina%ng a neutral spinal posi%on •Objec%ve: maintain neutral spinal posture. Able to rock forward onto pelvis and achieve a beyond ver%cal pelvic posi%on. Scoring Score of 3 Able to rock over past ver6cal Neutral lower back Weight on front of sit bones No excess flexion of upper back Score of 2 Pelvis only gets to ver6cal Score of 1 Pelvis does not get to ver6cal Score of 0 >3 devia6ons Pain Finish Posi6on •A strong finish posi%on helps the athlete to set up the recovery. The athletes needs to be able to maintain a neutral spinal posture with the pelvis angled back between 20-­‐30deg. It is important to not allow the lumbar spine to collapse into flexion. It will make for a week lower back posi%on and difficulty “rocking over” and into the catch posi%on during the recovery. Technique: On the erg, have the subject hold finish posi%on for 5 seconds and then swing forward to a neutral pelvic posi%on (ver%cal). Repeat 10 %mes •Objec%ve: maintain neutral spinal posture. Able to rock forward onto pelvis and achieve a ver%cal posi%on. Scoring Score of 3 20-­‐30deg lay back Neutral spinal posture (no collapse) Able to “rock over” to ver6cal No early break of knees Score of 2 Collapse of lumbar spine or Unable to rock over to ver6cal Score of 1 Collapse of lumbar spine & Unable to rock over to ver6cal Score of 0 >3 devia6ons Pain Overall Scoring Lunge 0 1 2 3 ER(R) 0 1 2 3 Lats 0 1 2 3 ER(L) 0 1 2 3 Rota6on (R) 0 1 2 3 Plank 0 1 2 3 Rota6on (L) 0 1 2 3 Side (R) 0 1 2 3 ASLR (R) 0 1 2 3 Side (L) 0 1 2 3 ASLR(L) 0 1 2 3 Step (R) 0 1 2 3 IR(R) 0 1 2 3 Step (L) 0 1 2 3 IR(L) 0 1 2 3 Catch 0 1 2 3 Finish 0 1 2 3 /51