Coaching &
Injury management
Pre-Assessment Assessment
Please watch the videos and read the instructions to perform these assessments.
They are pretty simple, and as with all simple things, people do tend to try over complicate things.
I ask you to film yourself in a manner that the whole of you is in view. With your bare feet showing in frame.
Any exception to this is given in the description of that assessment.
I also ask you to be barefoot, so I can see movement and behaviour in the feet as you perform each movement.
Clothing, wear as little as you feel comfortable. But absolutely no shoes or socks.
The most useful to see movement would be simple underwear, jocks and a sports bra.
But if this makes you uncomfortable, then shorts and t-shirt, normal gym wear is perfectly fine.
If clothed, please tuck the shirt into the waistband to allow me see hip movement.
And if possible wear contrasting top and bottoms rather than a single block colour.
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As you go through each assessment, please take note of any difficulties, any stretch, any pain and any left/right or front/back differences. You may explain these differences in the video by way of narration, or if you like, write it in the email you send. Or, if you're extra nice, you may do both.
Below is an introduction video, please watch and instruction on how to send this information is shown after the last assessment:
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Assessment 1: Head & Neck
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Follow the instructions in the video below:
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Assessment 2: "Bend the Knee"
Face the camera, ensure you fully in frame, including the bare feet on the floor.
Follow the instructions in the video below, and take your time performing this drill, there is no rush at all.
Approx 4-6 reps each side is enough
And do say if you notice any stretches/loading , if one side feels different to the other and anything else that may seem relevant
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Assessment 3: "Typewriter"
Face the camera, ensure you fully in frame, including the bare feet on the floor.
Follow the instructions in the video below, and take your time performing this drill, there is no rush at all.
Approx 4-6 reps each side is enough
And do say if you notice any stretches/loading , if one side feels different to the other and anything else that may seem relevant
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Assessment 4: Lateral Flexion and Invisible Ladder
Face the camera, ensure you fully in frame, including the bare feet on the floor.
Follow the instructions in the video below, and take your time performing this drill, there is no rush at all.
We do 2 versions of this test, the first with arms down, the second with arms up
Approx 4-6 reps each side is enough
And do say if you notice any stretches/loading , if one side feels different to the other and anything else that may seem relevant, do this for both methods.
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Assessment 5a: Suspension Front & Side - Full body view
For this assessment we will do a front view and side view.
The front view is simple, put one foot a natural pace forward, and then bend your knee to "fall into" that foot.
Rock in and out a few times nice and slowly, then turn so I can see the side view.
Turn sideways on so I can see the big arch of the foot, ie the forward foot is now the foot furthest from the camera.
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Assessment 5b: Suspension Front & Side - Close Up
This is the same assessment as above but I need you to reposition the camera so I get a close of the foot and low leg.
Take a bit of time getting a good camera set up to give a good view of the lead foot and up to about mid shin.
Once again, I need a front and a side view.
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Assessment 6: "No can defend!"
No video
If you got that reference, we're going to get on just fine fine!!
To do this simply lift one knee and balance there for a few seconds (long enough to say "no can defend")
Then swap sides.
Please leave your arms hanging loose as you perform around 4 reps per side, barefoot facing the camera.
The joke is that reference is from the classic 1984 movie "The Karate Kid" when Mr Miyagi introduces the now famous Crane Kick.
If, on your last rep, you add the crane kick arms, it tells me nothing about your pain or control.
But tells me a lot about you.....
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Assessment 7a: Walk, Front View
Simply walk towards the camera, turn around and walk away again. Then repeat by walking across the field of view and back again to offer a side view
Be barefoot and in as minimal clothing as you are comfortable.
Having contrasting top and bottoms helps, rather than a single block colour.
If you have a space where you can complete 4 steps (2 each leg) and stay in shot, that would be great.
More is a bonus, and we can work with less if needed.
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Assessment 7b: Walk, Side View
Simply walk left to right across the camera, turn around walk back the way you came
Be barefoot and in as minimal clothing as you are comfortable.
Having contrasting top and bottoms helps, rather than a single block colour.
If you have a space where you can complete 4 steps (2 each leg) and stay in shot, that would be great. Do turn the camera to landscape view to capture the most steps possible.
More steps is a bonus, and we can work with less if needed.
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Sending this information in
We have a few options available, please use the one you are most familiar or most comfortable with.
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Use a file sharing service such as Google Drive or Dropbox. I prefer Google drive, as that's what I use, but will accept whatever works for you
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Carrier Pigeon
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Youtube upload, set it to a private video and send the link by email
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Whatsapp video message, if this is preferable to you, then let me know and I'll send my phone number to you.
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Pick your method.
Set up the camera, and lets get get going.
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