Walk

Walking is a dynamic and fundamental gait movement in which the legs propel the body forward in a rhythmic, alternating pattern while maintaining continuous contact with the ground. It is commonly assessed in gait analysis to evaluate coordination, balance, and neuromuscular control across various populations. The walking cycle consists of two main phases:

1. Stance Phase (~60% of the gait cycle): Includes heel strike, mid-stance, and toe-off, during which the foot is in contact with the ground and supports body weight.
2. Swing Phase (~40%): The foot is lifted off the ground and moves forward in preparation for the next step.

Walking typically occurs at a self-selected pace on a flat, unobstructed surface, allowing for natural stride length and rhythm. Gait assessments can help detect abnormalities such as poor balance, uneven stride, or delayed reaction time, which may indicate underlying neuromuscular or orthopaedic issues.

Countermovement Jump (Locked Arms)

A countermovement jump (CMJ) is a widely used test and training exercise to assess lower-body power and explosiveness. To perform a CMJ, begin by standing upright with your feet shoulder-width apart and hands placed either on your hips (for standardised testing) or free at your sides (for sport-specific versions). Initiate the movement by performing a quick downward motion—bending at the hips, knees, and ankles into a partial squat—followed immediately by a rapid upward movement to jump as high as possible. This downward movement is known as the “countermovement,” which preloads the muscles and uses the stretch-shortening cycle to enhance power output. Aim to jump vertically, extending fully through the hips, knees, and ankles (triple extension), and land softly in a controlled manner. 

Countermovement Jump (Free Arms)

A countermovement jump (CMJ) with arms free is a common exercise used to assess lower-body power and explosive strength under more sport-specific conditions. To perform it, start by standing upright with your feet shoulder-width apart and your arms relaxed at your sides. Initiate the movement with a quick downward motion by bending at the hips, knees, and ankles into a partial squat, while simultaneously swinging your arms backward. Immediately reverse the motion, exploding upward into a vertical jump while swinging your arms forcefully upward to help generate additional lift. At take-off, extend fully through the hips, knees, and ankles (triple extension) and reach upward with your hands. Land softly with knees slightly bent to absorb impact and maintain control. This version of the CMJ allows for natural arm swing, which contributes to greater jump height and more closely resembles real athletic movement patterns.

Single Leg Countermovement Jump

The single leg countermovement jump (CMJ) is a unilateral plyometric test used to assess lower-limb power, neuromuscular control, and asymmetries between legs. To perform the test, the athlete stands on one leg with the opposite leg held off the ground. From an upright position, they perform a quick countermovement by bending the hip, knee, and ankle of the stance leg, then immediately jump vertically as high as possible using only that leg. The arms can either be free to swing or placed on the hips, depending on the testing protocol. After takeoff, the athlete should aim to land softly and in control on the same leg. 

Depth Jump

A depth jump is a plyometric exercise designed to improve explosive power and reactive strength. To perform a depth jump, start by standing tall on a sturdy box or platform, typically 30 to 90 cm high, with your feet shoulder-width apart. Step off the box—do not jump—and let your body drop naturally toward the ground. As you land, do so with both feet simultaneously, keeping your knees slightly bent and your hips back to absorb the impact. The key is to minimise ground contact time: as soon as your feet touch the ground, immediately explode upward into a vertical jump. After landing from the jump, reset before performing the next repetition. It’s important to focus on soft, quick landings and fast, powerful take-offs.

Broad Jump

A broad jump, also known as a standing long jump, is a lower-body power exercise that measures horizontal explosiveness. To perform it, start by standing with your feet shoulder-width apart and your arms relaxed at your sides. Begin the movement by swinging your arms backward and simultaneously lowering into a partial squat, loading the hips, knees, and ankles. Then, explode forward by swinging your arms forcefully ahead and extending through your hips, knees, and ankles to jump as far forward as possible. Aim to land softly with both feet together, knees slightly bent, and your body balanced and controlled. Try to stick the landing without taking extra steps.

Countermovement Jump Rebound Test

The countermovement jump (CMJ) rebound test is a plyometric assessment used to evaluate an athlete’s reactive strength and ability to utilise the stretch-shortening cycle efficiently. The test involves performing a series of consecutive vertical jumps, beginning with a standard countermovement jump. Upon landing, the athlete immediately performs another jump with minimal ground contact time, aiming to maintain maximal or near-maximal jump height throughout the sequence. This rapid transition between eccentric (landing) and concentric (take-off) phases reflects the neuromuscular system’s capacity for explosive, elastic movement. Key performance metrics often include jump height, contact time, and the reactive strength index (RSI), calculated by dividing jump height by contact time.

Asymmetrical Depth Jump

An asymmetrical landing (AL) depth jump is a variation of the traditional depth jump used to assess lower-limb asymmetries, landing mechanics, and neuromuscular control—often in rehabilitation or injury prevention contexts. To perform it, the athlete begins standing on a box or platform, typically 30–40 cm high, and steps off to drop vertically to the ground. Upon landing, instead of distributing force evenly between both legs, the athlete lands with unequal loading, either naturally or by instruction—such as favoring one leg (e.g., post-injury limb). Immediately after landing, the athlete performs a maximal vertical jump, maintaining the asymmetrical loading if required by the test design.

Squat Jump

A squat jump (SJ) is a lower-body power assessment that measures explosive strength without the contribution of the stretch-shortening cycle. To perform the test, the athlete begins in a static squat position—typically with knees bent to around 90 degrees, torso upright, and hands on hips or crossed over the chest to eliminate arm swing. After holding this position for about one to two seconds to eliminate any countermovement, the athlete jumps vertically as high as possible by forcefully extending through the hips, knees, and ankles (triple extension).

Single Leg Broad Jump

The single leg broad jump is a unilateral plyometric exercise used to assess horizontal power, balance, and lower-limb symmetry. To perform the movement, the athlete stands on one leg with the knee slightly bent and the arms relaxed at their sides. They initiate the jump by swinging the arms backward and loading into a partial single-leg squat, then explosively push off the ground to jump forward as far as possible, landing on the same leg. The goal is to achieve maximum distance while maintaining control and stability on landing.

Single Leg Drop and Stick

The single-leg drop and stick (SL drop and stick) is a movement control and landing mechanics assessment commonly used in injury prevention and rehabilitation settings, particularly for lower-limb injuries like ACL tears. To perform the test, the athlete begins standing on a box or platform—typically 20 to 40 cm high—balancing on one leg. They step off the box and drop vertically to the ground, landing on the same leg. Upon landing, the athlete must “stick” the landing, meaning they absorb the impact with good control, avoid excessive movement, and hold the position for at least 2–3 seconds.

Single Leg Drop Jump

The single-leg drop jump is a unilateral plyometric test used to assess reactive strength, landing mechanics, and neuromuscular control of a single limb. To perform it, the athlete stands on one leg on a box or platform, typically 20–40 cm high. They step off (not jump) the box and drop to the ground, landing on the same leg. Upon landing, the athlete should immediately perform a maximal vertical jump, still on the same leg, aiming to minimise ground contact time and maximise jump height. After the jump, the athlete lands again on the same leg, ideally under control.

Single Leg Horizontal Drop Jump

The single-leg horizontal drop jump is a plyometric assessment used to evaluate horizontal reactive strength, unilateral power, and dynamic stability. To perform the movement, the athlete stands on one leg on a box or platform—typically 20 to 40 cm high—positioned a short distance behind a marked landing area. From this position, the athlete drops forward off the box, landing on the same leg on the ground in front. Immediately upon landing, they perform a maximal horizontal (forward) jump, still on the same leg, aiming to cover as much distance as possible while minimising ground contact time. After the jump, the athlete should attempt to land in control on the same leg.

Single Leg Drop Jump to the Side

The single-leg drop jump to the side is a variation of the traditional single-leg drop jump designed to assess frontal plane control, lateral reactive strength, and neuromuscular stability. To perform this movement, the athlete stands on one leg on a box or platform, typically 20–30 cm high. From this position, they drop laterally off the box—to the side—landing on the same leg on the ground. Upon landing, they should immediately perform a lateral (sideways) jump or simply stabilise depending on the test objective. In the reactive version, the athlete pushes off laterally and lands again on the same leg, emphasising minimal ground contact time and controlled landing mechanics.

Single Leg Lateral Drop Jump

The single-leg lateral drop jump is a unilateral plyometric test that assesses frontal plane power, reactive strength, and lateral stability, making it especially valuable for athletes involved in cutting, shuffling, or direction-change movements. To perform the test, the athlete stands on one leg on a box or platform (typically 20–30 cm high), positioned so they can drop laterally off the side. They then drop sideways off the box and land on the same leg on the ground. Immediately upon landing, the athlete performs a maximal lateral (sideways) jump, still on that same leg, aiming to minimise ground contact time while maintaining control and distance. After the jump, they should land on the same leg in a stable, balanced position.

Quiet Stance

Quiet stance refers to a static standing posture where an individual maintains an upright position with minimal movement, typically on a flat surface, for a set duration. It is often used in balance and postural control assessments to evaluate the body’s ability to maintain stability under minimal external demand. During quiet stance, the person stands with their feet together or at a comfortable hip-width position, arms relaxed at the sides, and eyes either open or closed—depending on the testing condition. The goal is to remain as still as possible without shifting weight excessively or taking a step.

Single Leg Stance

Single-leg stance is a balance and postural control test where an individual stands on one leg for a set period, typically used to assess unilateral stability, neuromuscular control, and proprioception. To perform the test, the person lifts one foot off the ground and balances on the other leg, keeping the body upright and as still as possible. The arms are usually kept at the sides or on the hips, and the non-stance leg is held slightly off the floor without touching the standing leg. The test can be conducted with eyes open or closed, on firm or unstable surfaces, depending on the goal.

Tandem Stance

Tandem stance is a balance assessment position where an individual stands with one foot placed directly in front of the other, heel to toe, forming a straight line. This posture significantly narrows the base of support and challenges postural stability, particularly in the medio-lateral (side-to-side) direction. During the test, the arms are typically kept at the sides or crossed over the chest, and the individual is instructed to stand as still as possible, usually for 10 to 30 seconds, with eyes open or closed depending on the test condition.

Sit to Stand

Sit to stand is a functional movement task commonly used to assess lower-limb strength, balance, and mobility, particularly in clinical, elderly, or rehabilitation populations. To perform the task, the individual begins seated on a standard-height chair with feet flat on the floor and arms either crossed over the chest or resting on the lap (depending on the protocol). They are then instructed to stand up fully and, in some tests, return to sitting, repeating the movement a set number of times or within a fixed time period.

Distance Walk Test

The distance walk test is a functional mobility assessment used to evaluate walking speed, gait performance, and overall mobility over a specified distance. The most common version is the 10-Metre Walk Test (10MWT), where an individual is timed while walking a 10-metre distance at either a comfortable or maximum walking speed. Timing typically occurs over the middle 6 metres to exclude acceleration and deceleration phases. Variants include shorter or longer distances (e.g. 5-metre or 6-minute walk tests) depending on the population and testing goals.

Timed Up and Go

The Timed Up and Go (TUG) test is a widely used clinical assessment of functional mobility, balance, and fall risk, particularly in older adults or individuals recovering from injury or illness. To perform the test, the individual begins seated in a standard chair. On the tester’s command, they stand up, walk a distance of 3 metres, turn around, walk back to the chair, and sit down again. The total time taken to complete the task is recorded with a stopwatch.

Timed Walk Test

The 2-Minute Walk Test (2MWT) is a submaximal functional exercise test used to assess aerobic capacity, walking endurance, and functional mobility. During the test, the individual is instructed to walk as far as possible in 2 minutes, typically along a straight, flat walkway marked at regular intervals (e.g. every 1 metre). The goal is to cover the maximum distance within the time limit, walking at a self-selected pace that can be sustained for the duration.