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FITNESS 4

COACHING

 
 
 
 
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Testing Battery > Side Ramp

Test Description Protocol
T Test measures speed & agility click here...
3km Time Trial measures fuel mix fitness (stamina) click here...
Vertical Jump measures leg power click here...
Speed Test measures speed over 10m & 30m click here...
3RM Test measures maximum strength click here...
Body fat measures percentage body fat click here...
Side Ramp measures core stability endurance see below..


Purpose
To measure the control and endurance of the lateral core stabilizing muscles.

Equipment
*Stopwatch
*Flat mat (to support elbows)

Procedure
1. Position yourself in a full side bridge position on your right or left side with your legs straight. Extend your top foot in front of your lower foot for support. Lift your hip off the floor so that your elbow and feet support your body, creating a straight line from head to toe. Place your opposite hand on the supporting shoulder.

2. The length of time from when the Side Ramp position is reached until failure-that is, when your back is no longer straight and your hip is lowered-is recorded with the stopwatch.

3. Take five minutes for recovery before testing the other side.

4. Compare the performance on the two sides.

Test adapted from McGill (2002) Low Back Disorders. Human Kinetics

 
     



 
Side Ramp
Average
Good
Excellent
Male Players

60 to 75 s.

75 to 90 s.

<90 s.

Female Players

60 to 75 s.

75 to 90 s.

<90 s.

TOP TIP
The Side Ramp (above) may also be used as a drill to develop core stability. For more information visit the Core stability section
TOP TIP
Develop your core stability using the Swiss ball