Table 1 Description of the eleven items of the movement analysis

Thoracic mobility

Sit in a tall position on a chair with feet shoulder-width, place the short stick across the upper traps directly in front of the hip and hold the long stick with both hands on the right and left collarbone

Rotate your shoulders and trunk right/left while keeping your hip and feet still

Shoulder mobility

Stand in a tall position with feet together and toes pointing forward, fists your hands while fingers surround the thumbs

Move your right/left fist over your head downwards and your other fist dorsal upwards, your hands don’t touch the back until you reach the end position

Lifting Squat

Stand in a tall position with feet shoulder-wide and toes pointing forward, the long stick is hold with both hands, remove the stick on hip height until it’s on the height of the foot points

Squat down, leave your trunk straight vertical and heels on the ground during the whole movement

Using the board for heel support

Inline Lunge

Place on foot on the test board (toes on zero) and the other heel on your tibia lengths (measured before starting the screen), toes pointing forward and feet completely touch the board, the long stick is vertically contacted to your spine, while one hand hold the stick at the height of your cervical spine and the other on your lumbar spine, the long stick must touch your back of the head, your upper and lower back

Hold a straight trunk position, go down in the lunge position, your knee touches the board and the long stick holds the contact points during the whole movement

Hurdle step

Stand in a tall position with feet together, toes pointing forward and touch the test kit, the long stick lies straight in your nape across your shoulders

Step with one leg over the hurdle, your heel touches the ground; come back in the starting position; during the whole movement the stick remains stable on your shoulders, your ankle joint, knee and hip build a straight line

Forward bending

Stand in a tall position with feet shoulder-wide and toes pointing forward, you hold the long stick shoulder wide and touch your back of the head, bend your knees in a 135° angle and move your trunk in a horizontal position

Move the arms with the stick horizontal to the front until the arms are fully stretched, during the whole movement don’t move the rest of the body

Pelvic stability

Go in the upper Push-up position, hands are vertically below your shoulders and your feet and shin bones build a right angle

elevate one leg until it is parallel to ground, then flex this knee of under the body as far as possible cranial, go back in the stretched position and following to the starting position

Rotary stability

Go in the four-footed stand, your hands and knees are closed together, your toes are set up, your knees are vertically below your hip and your hands are vertically below your shoulders

Your arm and diagonal leg raised at the same time and build a “board”, then touch the elbow with the knee under your body, following go back first in the stretched position and then in the starting position; during the whole movement keep your back straight

Hands shoulder wide and knees hip wide

Dynamic Side plank

Go in the side plank position, your elbow is directly under your shoulder, your body forms a straight line, only the front part of your lower foot touches the ground, hold the long stick over the body vertically to ceiling

Lead stick with stretched arm on shoulder height before your body till the tip of stick touches the ground, go back in the starting position, during the whole movement don’t move the rest of your body

Knee angled

Push-Up

Go in a prone lying position, your hands are shoulder wide and your thumbs on height of your eyebrows (men)/ your chin (women), the feet are together, your toes are set up and your elbow and knees don’t touch the ground

Move your body upwards in one single flowing movement into the upper push-up position, during the whole movement hold your body stable

thumbs on height of chin (men) or shoulders (women)

Pull-Up

Go in a supine lying position under the pull-up bar, the bar is vertically over your chin (men)/ your shoulders (women), your feet are closed together

Pull your body upwards in one single flowing movement, during the whole movement hold your body stable

set feet up, knees are bent