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Novement #1: 0veiheau Squat
Instiuctions:
- Stanu with youi feet shouluei-wiuth apait.
- Bolu the uowel with both hanus extenueu above youi heau.
- Squat uown as fai as possible, maintaining goou alignment anu full extension
oveiheau.

Novement #2: Buiule Step
Instiuctions:
- Stanu with youi feet togethei anu toes against the boaiu.
- Bolu the uowel behinu youi neck, iesting on youi shoulueis.
- Step ovei the wiie* maintaining goou foiwaiu alignment.
- Touch youi heel uown on the othei siue of the wiie anu ietuin to the staiting
position.
- Repeat on othei siue.
*Note: the wiie height will be the same height as the subject's tibial tubeiosity
(bump uiiectly below the knee cap).

Novement #S: In-line Lunge
Instiuctions:
- Place youi left toe behinu the line at u.
- Step out so youi iight heel is at (the pie-ueteimineu line*).
- Bolu the uowel behinu youi back so youi left hanu is behinu youi neck anu
youi iight hanu is behinu youi low back. Secuie the uowel to youi heau, miu-
back anu low back.
- Lowei uown into a lunge position anu touch youi left knee on the boaiu.
- Retuin to the stait position.
- Repeat on othei siue.
*Note: the step uistance will be the same measuiement as the wiie obstacle height,
measuieu as the uistance fiom the giounu to the subject's tibial tubeiosity.

Novement #4: Active Stiaight Leg Raise
Instiuctions:
- Lay on youi back with the boaiu unuei both knees.
- Place youi feet so both toes aie pointeu towaius the sky.
- Keep youi iight knee in contact with the boaiu anu iaise youi left leg
towaius the sky as high as possible. Nake suie to keep youi left leg stiaight.
- Lowei youi leg to the giounu,
- Repeat with the othei leg.

Novement #S: Shouluei Nobility
Instiuctions:
- Nake a fist with both hanus
- Place youi fists on youi back as close togethei as possible with youi left hanu
on top anu youi iight hanu on bottom. 0nce youi hanus touch youi back, uo
not move them any closei togethei.
- Repeat on othei siue.

Novement #6: Push 0p
Instiuctions:
- Lay on the giounu in a push-up position with youi feet togethei anu knees off
the giounu.
- In one motion, piess-up youi entiie bouy.
- Lowei to the staiting position.

Novement #7: Rotaiy Stability
Instiuctions:
- Stait on 'all fouis' with youi hanus uiiectly below youi shoulueis anu youi
knees uiiectly below youi hips. The boaiu shoulu be unuei the miu-line of
youi bouy.
- In one motion, move youi left aim anu leg into full extension.
- Retuin youi aim anu leg togethei so youi elbow anu knee touch uiiectly ovei
the boaiu.
- Retuin to the extenueu position.
- Repeat on othei siue.
Note: if the subject is unable to complete the same aim anu leg motion, the
movement will be mouifieu with opposite aim anu leg being moveu.








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Y-balance Test
Instiuctions:
- Place youi iight foot in the centei of the giiu
- While maintaining balance, ieach youi left foot as fai along the (specifieu
uiiection) as possible.
- Retuin to the staiting position
- Repeat foi each of the thiee uiiections
- Repeat with the othei siue








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Name: ________________________________________________________________________________
Biith Bate (NonthBayYeai): ____________________________________________________
uenuei: Nale Female
Yeai in school: FR S0 }R SR
Team Level: FR }v vaisity
Piojecteu status: Staitei Seconu-team Thiiu-team

0ffensive Position(s): ________________________________________________________________________________

Befensive Position(s): ________________________________________________________________________________

Numbei of yeais playing football: _______________________

Pievious Injuiies:

NonthYeai RL Bouy pait Type of Injuiy Suigeiy. YN
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________
____________ ________________ ____ ________________________________________ ________







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