Your Movement Screen Results

Helping you move better now – To help you feel better later

The Movement Screen

How Scoring Works

For reference, this is how the scoring system works.

  • 0 : Movement problem MUST be addressed as this represents HIGH risk.
  • 1 : Movement should be improved, as this represents MODERATE risk.
  • 2 : Movement is good! Keep active and moving, as this represent LOW risk.
Reading Your Results

You total score is out of a maximum 26. If your score is...

  • [0 - 19] - LET’S MOVE
    Time to work on your movement, let’s get a movement program sorted. Book a Movement Program Consult with one of our Physiotherapists and we can do just that. 😊
  • [20 - 26] - LET’S PLAY
    Time to fix any 0's, and improve your 1's. Keep up the good work 😊

Book a Physio Smart
'Movement Program Consult'
Today

If you have completed your Movement Screen and want to improve your results, make an appointment to see one of our Physiotherapists today and together we can create your movement program, a personalised plan-of-attack to get you moving better.

Members of the Campbelltown Comets receive 15% off their 'Movement Program Consult'. Simply mention that you (or your child) are a member of the Comets during your appointment.
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The Tests

The Reach Back Test

This test looks at hip strength and control.  As a healthy and athletic population, the goal is to be able to reach the wall with heels to the line, this shows competent balance and control through the standing leg and efficient counterbalance strategies and strength. Good hip strength and control reduces the risk of injury at the hip and knee, while helping to generating speed and agility.

Instructions
The reach back is measured by sitting with legs out straight and feet touching the wall, this distance is marked. From the mark the test is attempted with toes to the line first, and repeated 3x before attempting with the heel in line with the mark.
Score Criteria
0 A Participant will score a Zero if there is pain present during the test or if they lose their balance
1 The Participant can reach back and touch the wall with their toe to the line
2 The participant can reach back and touch the wall with their heel to the line
Forward and Backward Wall Tap

This test is designed to measure dynamic single leg balance and stability with a rotation component. This is a great example of ankle, knee and hip control, strength and balance. As netball requires many twists and turns it is crucial to have good balance on these movements, and very important in reducing stress and injury risk to the knee and ankle.

Instructions

The forward and backward wall tap is measured by reaching an outstretched arm with hand flat at 90 degrees in standing and marking the foot placement for level 1.

Level 2 is measured with an outstretched arm, fingertips pointed out and the distance marked. The test is completed by reaching the leg further from the wall forward and across to tap the wall, and then transitioning to reaching back to touch the wall behind the balancing leg. Each tap must be completed 3x without losing balance.
Score Criteria
0 A Participant will score a Zero if there is pain present during the test or if they lose their balance
1 The Participant can reach forward and across the body and behind and across the body to the wall an elbows distance away from the wall 3 times
2 The participant can reach forward and across the body and behind and across the body to the wall an arms distance away form the wall 3 times
Ankle Mobility

Ankle Mobility and stability is incredibly important – especially in netball. Tests like the hop, backward reach, wall tap, lunge and squat tests all look at ankle stability and control, this test is only concerned with how well the ankle joint moves. Good ankle mobility and stability will help you perform at your best, but also will keep your ankles healthy and also allow your knees and hips move the way they are designed too. Overall, we place significant importance on ankle mobility as it will impact the rest of your body greatly.

Instructions
The ankle mobility test is measured by standing with one foot in front of each other in a straight line, heel touching the toe of the back shoe. Keeping the heel down and feet flat on both feet, stretch the back knee forward on the side of the front leg as far as possible. This is scored by how far the knee passes over the foot.
Score Criteria
0 There is pain present in the test, or the participant is unable to stretch there knee past the toe of the same foot.
1 The participant can reach their knee up too the malleolus (large ankle bone on the inside of the leg) of the front foot.
2 The participant can reach their knee past the malleolus (large ankle bone on the inside of the leg) of the front foot.
The Hop Test

The hop test is a great test to see your body’s dynamic stability when taking off and landing on one leg. Ankle strength and balance will be required to perform this test and an efficient pattern demonstrates good ankle stability. The test reveals a potential weakness or stability problem at the ankle complex, which may increase risk of injury to the lower limb.

Instructions
The distance of the participants shoe is measured and marked. The participant then has to line up on the left side of the marked distance. Once there take the left foot off the ground and balance on the right foot and proceed to hop over the marked distance from left to right and back. Repeat this 3 times to complete the test and then repeat on the other side.
Score Criteria
0 There is pain present or the participant is losing their balance significantly and not making the distance.
1 The participant can complete the hop but fall short of the distance 1 or more times, or move their foot on landing.
2 The participant clears the distance and maintains their balance each hop.
The Shoulder Test

This test challenges shoulder and core strength. Shoulder strength is crucial in netball considering how often players are required to catch and throw the netball. Passing this test will demonstrate good shoulder control which will help during netball, and assist with landing and bracing through the arms/shoulders during a tumble or fall.

Instructions
The participant lies on their stomach with their thumbs at the level of their collar bones and their toes touching the ground. They are then to push up through the arms until their elbows are straight while keeping the back as straight as possible. Once in this position they are then instructed to take one hand away from the ground and touch their back while maintaining balance on the other hand still on the ground. Once completed they are to then repeat this step on the other arm. If this is completed without any pain or arching of the back. A tissue box will be placed on the participants back where like the previous part of the test one hand is reached back however in this step they must now touch the tissue in the box without letting the box fall off the back. This is then repeated on the other side.
Score Criteria
0 Unable to stay up on shoulders and maintain a straight back or any pain present.
1 Able to stay up in position and maintain a straight back and place 1 arm at a time on the low back without losing balance.
2 Able to stay up in position and able to reach the lower back with each arm and tap the tissue in the box without letting the tissue box fall off the back.
Squat

This is a great test to see how your hips, back, knees and ankles move together, with an efficient pattern. This shows how the knees track over the toes and check the alignment of the lower limb. This is a fundamental pattern learnt as children and we know good squat patterns are associated with better hip health later in life, and the ability to improve athletic performance.

Instructions
The participant stands with their hands out in front and their feet square and shoulder width apart. While keeping as upright as possible and their feet square and shoulder width apart the participant squats down as low as possible keeping their heels down and body as upright as possible.
Score Criteria
0 Hips not past 90, high compensation or pain.
1 Hips pass 90, compensation present.
2 Near perfect – good alignment – very little compensation.
Lunge

A lunge pattern is used in everyday life, and regularly on the netball court. This is a great test for balance, knee strength, and hip mobility. If we cannot perform a lunge properly, we are placing increase pressure onto the knees and lower back and increase the risk of injury accordingly. An efficient pattern will help an individual move freely and quickly around the court and improve their balance and control.

Instructions
The participant starts in a lunge position with the right foot forward and the left knee on the floor in line with the right heel. The participant then makes 2 fist and places them on top of each other and lines them up with the back of the right foot. They are then instructed to bring the left knee to the base of the bottom fist as this marks out the distance between the back legs knee and the front foots heel. They are then instructed to stay nice and tall and push up into a standing lunge position and then come back down. Repeat this 3 times and then repeat on the other leg.
Score Criteria
0 Pain or loss of balance when performing the test.
1 Up and down without moving feet but some compensation.
2 Hands up perfect.

Clearing Tests

These clearing tests demonstrate basic mobility and stability that everybody should be able to pass, especially those currently participating in any form of competitive sport.

If you fail in any of these tests it is highly recommended that you seek intervention so that you may continue to participate in sport without any significant risk of injury.

How Scoring Works

  • FAIL : Demonstrates inability to perform movement, and/or pain was present, recommended to seek help from a Physiotherapist or health professional.
  • PASS : Demonstrates competent movement without pain.

The Tests

Cobra test

This is the clearing test for your lower spine movement and health. It shows us whether there may be a spinal problem leading to impingement and it is the clearing test for lower back.

Instructions
This test is performed by lying on your stomach with your thumbs in line with your collar bone. Simply press up with your arms while keeping the rest of the body relaxed so that you raise up through your shoulders and chest with your hips and low back remaining relaxed.
Score Criteria
Fail If there is any pain while performing this test or there is a significant dysfunction or lack of range
Pass If you are able to straighten your elbows the whole way with your hips remaining close to the floor and your back is evenly arched
Shoulder Test

This is the clearing test for the shoulder and elbow. It shows us whether there may be any shoulder or elbow movement problems that could lead to injury or hinder performance.

Instructions
This test is performed by closing both hands into fists and reaching one hand over the head and reaching behind that back as far as able and by reaching the other hand up behind the back in the other direction and getting them as close to each other as able
Score Criteria
Fail If you are unable to get your fists within one hand length of each other of if there is any pain present
Pass If you are able to get your fists within one hand length of each other with no pain
Limbo Test

This is the clearing test for the upper and lower spine. Like the Cobra test this is a great assessment of the spines ability to extend under load while moving through space. It shows us whether there may be a spinal impingement of any kind as the body moves and bends with load.

Instructions
This test is performed by arching backwards and walking under a stick that is placed in front of the body at shoulder height.
Score Criteria
Fail If you are unable to arch backwards without any pain, you are unable to go underneath the stick or you have to compensate to get under other than simply bending backwards.
Pass If you are able to back bend without any pain and walk under the stick without hitting it with any body part.
Toe Touch

This is the clearing test for spinal mobility. It involves the lower spine, hamstring length, abdominal strength and hip mobility. Tightness or weakness issues can place extra load on your lower back and knees and causes the body to compensate in many movements. Flexibility is important on this test, as it will influence how your joints and muscles develop as you grow.

Instructions
This test is performed by placing your feet together and while keeping your knees straight reaching both hands down the front of the legs and touching the toes.
Score Criteria
Fail If you are unable to touch your toes while keeping your knees straight and/or if there is any pain present when performing the test.
Pass If you are able to touch your toes while keeping your knees straight with no pain.