Ski & Snowboard Fitness Assessment
Overhead Squat Assessment — Global Movement Quality & Mobility
What This Test Measures: Global movement quality, joint mobility, and neuromuscular coordination during a squat with arms overhead.
Why It Matters: The squat pattern underpins jumping, landing, skiing, climbing, and absorbing force in dynamic movement.
Equipment: Flat surface, dowel/PVC/broomstick, optional mirror or video.
How to Perform: 3–5 controlled reps: feet shoulder-width, dowel overhead, descend with heels down and knees tracking over toes.
Common Faults: Heels lift, knee valgus, forward trunk lean, arms falling forward.
Broad Jump — Horizontal Power Test
What This Test Measures: Lower-body explosive power and horizontal force production.
How to Perform: Toes behind start line, two-foot takeoff with arm swing, stick landing for 2 seconds; two trials, average recorded.
Invalid Attempts: Falls, steps after landing, hand touch, multiple takeoff steps.
Performance Insight: Indicates ability to generate and transfer horizontal force—key for acceleration and terrain absorption.
Triple Jump — Reactive Power & Coordination
What This Test Measures: Reactive strength, coordination, and repeated horizontal power production.
How to Perform: From toes behind line: single-leg jump, immediate rebound into second and third jumps; stick final landing. Two trials, average recorded.
Invalid Attempts: Pausing between jumps, hand or other-foot touch, failing to stick landing.
Performance Insight: Reflects elastic energy reuse, coordination, and reactive strength for repeated ground contacts.
Step Down Test — Single-Leg Strength & Control
What This Test Measures: Single-leg strength, control, balance, and movement quality during a loaded single-leg squat pattern.
Equipment: Stable box/platform (~8–12 in / 20–30 cm), flat surface.
How to Perform: Stand on one leg at box edge, lower until opposite heel lightly touches floor, return to stand; continue for 30s while maintaining alignment.
Invalid: Non-stance foot touches box, loss of balance, significant knee collapse, bouncing at bottom.
Side Plank Hip Abduction — Lateral Core & Hip Stability
What This Test Measures: Lateral core endurance, hip abductor strength, and trunk stability during single-limb support.
Equipment: Flat surface or mat, stopwatch.
How to Perform: From side plank (elbow under shoulder), raise and lower top leg in controlled reps for 30s; record controlled repetitions per side.
Invalid: Hip drop, trunk rotation, momentum-driven movement, knee bend in top leg.
Anterior Reach Test — Dynamic Balance & Neuromuscular Control
What This Test Measures: Dynamic balance, ankle mobility, hip stability, and neuromuscular control during single-leg stance.
How to Perform: Balance on one leg and reach forward with the opposite foot, lightly tap, return to balance. Perform three trials per leg and record maximum reach.
Asymmetry: A difference >4 cm may indicate meaningful asymmetry linked to injury risk.
Performance Insight: Strong reach reflects effective ankle dorsiflexion and single-leg control; deficits suggest mobility or stability issues.
Nomadic Performance Readiness Index (NPRI)
Ski & Snowboard Assessment Scoring Framework — A standardized 100-point system integrating power, symmetry, single-leg control, dynamic balance, and lateral trunk/hip stability.
The Overhead Squat remains a movement screen (not weighted into the 100-point total) and helps contextualize performance results.
NPRI Test Battery
| Test | Quality Measured | Weight |
|---|---|---|
| Overhead Squat | Global movement quality | Screen |
| Broad Jump | Explosive lower-body power | 25 pts |
| Triple Jump | Reactive power + symmetry | 20 pts |
| Step Down Test | Single-leg control + symmetry | 20 pts |
| Anterior Reach | Dynamic balance + symmetry | 20 pts |
| Side Plank Hip Abduction | Lateral core endurance + symmetry | 15 pts |
Maximum NPRI score = 100
Scoring Criteria
Broad Jump (25 pts)
Ratio: jump distance / athlete height
Score bands: >=1.60 (25), 1.45–1.59 (22), 1.30–1.44 (18), 1.15–1.29 (14), <1.15 (10)
Triple Jump (20 pts)
Structure: 10 pts power + 10 pts symmetry
Power ratio: >=4.5 (10), 4.0–4.49 (8), 3.5–3.99 (6), 3.0–3.49 (4), <3.0 (2)
Symmetry: >=95% (10), 90–94% (8), 85–89% (6), 80–84% (4), <80% (2)
Step Down (20 pts)
Structure: 10 pts capacity + 10 pts symmetry
Capacity reps: >=15 (10), 12–14 (8), 9–11 (6), 6–8 (4), <6 (2)
Symmetry: >=95% (10), 90–94% (8), 85–89% (6), 80–84% (4), <80% (2)
Anterior Reach (20 pts)
Structure: 10 pts normalized reach + 10 pts symmetry
Reach (% leg length): >=75 (10), 70–74 (8), 65–69 (6), 60–64 (4), <60 (2)
Symmetry: >=97% (10), 94–96% (8), 90–93% (6), 85–89% (4), <85% (2)
Side Plank Hip Abduction (15 pts)
Structure: 8 pts capacity + 7 pts symmetry
Capacity reps: >=30 (8), 25–29 (6), 20–24 (4), 15–19 (3), <15 (1)
Symmetry: >=95% (7), 90–94% (6), 85–89% (4), 80–84% (2), <80% (1)
Readiness Classification
| NPRI Score | Category |
|---|---|
| 90–100 | Elite Readiness |
| 80–89 | Advanced |
| 70–79 | Competent |
| 60–69 | Developing |
| <60 | Needs Improvement |
Injury Risk Flags
- Triple jump symmetry <90%
- Step-down symmetry <90%
- Anterior reach asymmetry >4 cm
- Side plank symmetry <90%
Clinical note: Athletes with two or more flags may benefit from targeted unilateral corrective training.
NPRI Calculation
NPRI = BJ + TJ + SD + AR + SP
Where BJ = Broad Jump, TJ = Triple Jump, SD = Step Down, AR = Anterior Reach, SP = Side Plank Hip Abduction.