Screening, Monitoring, Evaluation and Reporting

Functional Movement Screening:

1. Overhead squat
2. Hurdle Step
3. In line lunge
4. Shoulder mobility
5. Active SLR
6. Trunk Stability
7. Rotary Stability
8. Single leg hop and hold
9. Verticle jump and land

Evaluation Tests:

1. Speed: 30m (with 10m time)
2. Explosive strength: vertical jump test
3. Strength: 5RM squat and bench and max chin ups
4. Aerobic capacity: yo-yo, and bleep (estimates VO2max)
5. Glycolytic Capacity: Shuttle test
6. Core stability: max plank time

 

After 6 weeks, if flexibility is improving depth of squats can be increased. In addition if technique is suitably improving and weight seems easy weight can be added to technique exercises such as hang cleans. Weight can be increased on exercises throughout the programme, dependant on the quality and technique remaining good.

Evaluation of the programme will occur 3 months after start to allow the S&C coach to assess the improvements made to adapt the programme for the next phase.

As England will test bleep, 30m sprint, 5-0-5 and yo-yo and it’s during the middle of the in-season these tests will be repeated when next with England.

The FMS will be performed again and the player will be given their score again to see improvements made.

5RM squat, max press ups, max chin ups and maximal plank and side plank will be done after the FMS. These will be tested as they are all directly related to the goals set by the athlete.

Coaches Evaluation:

Flexibility has greatly improved in his hamstrings going from a 1 to a 3 on the active SLR. Core strength has also improved with both types of plank improving in duration and technique.

Squat depth and technique has greatly improved with increased ROM and stability. 5RM increased largely on this from 60 to 85kg.

Knee stability improved on the weaker and less dominant right leg from a 1 to a 2 on the SL hop and hold test.

Muscular imbalance is still evident due to the dominant leg, but improvements have been made increasing the strength in the right leg. In addition the hamstrings have increased in strength shown in the eccentric strength in the players Nordic curls, this should balance out the players well developed quads.

Athlete feels stronger over the ball and can compete more for the ball due to increased upper body strength. They also feel acceleration has improved, this should be checked over 5-0-5 test and 5m sprint time when next tested with England.

Foam rolling has decreased soreness and stiffness post games and hard sessions and reduced the players need for sports massage.

The athlete increased their FMS from 20 to 29/36.