14 Jan How Strong Is Your Female Athlete?
If you’ve gotten The Strong Female Athlete book, chances are, you’ve gotten to page 39 where it takes you through a series of physical tests to see how in shape your female athletes are.
The truth is, most girls are over-trained and under-prepared, meaning, they do too much sport specific work and not enough strength training.The truth is, most girls are over-trained and under-prepared, meaning, they do too much sport specific work and not enough strength training. Click To Tweet
This is disastrous because when sport specific load is greater than tissue durability, that equals injury. Female athletes need to have resilient bodies that can withstand the violent actions of their sport.
To get started with the bare minimum physical tests everyone should nail down, give these a try and see how you do:
Lunge Hold Test
Perform on each leg, and hold until you lose balance, or posture falls forward and hands go on the knees.
What it evaluates: trunk stability, single leg strength
Put a cone on your mid to low back and crawl with the knees off the ground for as long as possible. Stop the timer once the cone falls off or knees touch the ground.
What it evaluates: trunk stability, total body strength, coordination, core strength
Hang from a bar as long as possible.
What it evaluates: grip and shoulder strength, posture (longer hang times associated with longevity)
SL Deadlift Bodyweight
Perform as many as you can each side until you lose balance or posture rounds.
What it evaluates: balance, trunk stability, hamstring muscular endurance
Pull-up Hold Test
Perform with chin over bar. Stop timer when chin comes below bar.
What it evaluates: upper and core strength
To see where you fall as far as age group standards, GET THE STRONG FEMALE ATHLETE BOOK, A SCIENCE-BASED APPROACH TO REDUCE INJURY, IMPROVE PERFORMANCE AND INCREASE CONFIDENCE IN FEMALE ATHLETES HERE
Get the TOTAL YOUTH SOCCER FITNESS EBOOK ON SALE FOR JUST $19 HERE
Get the industry’s best speed timing system to improve speed and track improvements HERE