Ski & Snowboard Fitness Assessment
Overhead Squat Assessment
Purpose: Evaluates global movement quality including mobility, stability, symmetry, and motor control across the kinetic chain.
Test Execution: Perform 5 controlled squats with arms overhead. Maintain heels down and neutral posture while descending as deep as possible under control.
Key Observations: Observe ankle mobility, knee alignment, hip control, trunk position, and overhead shoulder positioning.
Broad Jump Assessment
Purpose: Measures horizontal power output and force production capacity relevant to acceleration and terrain absorption.
Test Execution: Perform a two-foot horizontal jump using arm swing. Stick landing for 2 seconds. Record best of three attempts.
Key Observations: Assess takeoff mechanics, symmetry, landing control, and deceleration quality.
Single Leg Triple Hop Test
Purpose: Evaluates unilateral power, limb symmetry, and dynamic stability under reactive conditions.
Test Execution: Perform three consecutive hops on one leg and stick final landing. Record best distance per side.
Key Observations: Look for knee valgus, trunk instability, asymmetrical propulsion, and landing control.
30-Second Lateral Step Down Test
Purpose: Assesses frontal plane knee control and hip endurance under fatigue conditions.
Test Execution: Stand on an 8-inch box and perform controlled heel taps for 30 seconds. Count quality repetitions only.
Key Observations: Monitor knee alignment, pelvic stability, trunk control, and breakdown of mechanics with fatigue.
30-Second Side Plank with Hip Abduction
Purpose: Measures lateral chain endurance and trunk stabilization capacity critical for skiing durability.
Test Execution: Hold side plank while lifting and lowering top leg for 30 seconds. Count quality repetitions.
Key Observations: Observe pelvic drop, trunk rotation, shoulder stability, and movement consistency.
Anterior Reach Y-Balance Test
Purpose: Evaluates dynamic single-leg balance integrating mobility, stability, and neuromuscular control.
Test Execution: Balance on one leg and reach opposite foot forward. Record best of three attempts per side.
Key Observations: Assess reach distance, knee control, ankle mobility, and side-to-side asymmetry.
Scoring Criteria (0–5 points per test)
- Broad Jump (Distance ÷ Height):
0: <80% | 1: 80–84% | 2: 85–89% | 3: 90–94% | 4: 95–99% | 5: ≥100% - Triple Hop Symmetry (LSI):
0: <80% | 1: 80–85% | 2: 85–90% | 3: 90–95% | 4: 95–98% | 5: >98% - Lateral Step Down (Rep Difference):
5: 0–1 reps | 4: 2–3 reps | 3: 4–5 reps | 2: 6–7 reps | 1: 8–9 reps | 0: ≥10 reps - Side Plank (Rep Difference):
5: 0–1 reps | 4: 2–3 reps | 3: 4–5 reps | 2: 6–7 reps | 1: 8–9 reps | 0: ≥10 reps - Anterior Reach Y-Balance Difference (cm):
5: <2 cm | 4: 2–3.9 cm | 3: 4–5.9 cm | 2: 6–10 cm | 1: >10 cm
Readiness Classification
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22–25: Elite Capacity – Highly prepared for season demands
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18–21: Mountain Ready – Low risk, good readiness
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14–17: Building Capacity – Performance gains needed
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10–13: Elevated Risk – Targeted intervention needed
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<10: Foundation Phase – High risk / low readiness
Risk Flag System
Automatic Red Flags are triggered if any of the following are present:
- ⛔Triple hop symmetry <90%
- ⛔Y-balance difference >6 cm
- ⛔Side plank asymmetry >10 s
- ⛔Severe valgus/trunk collapse
- ⛔Prior injury + deficit