Fitness assessment: mobility and movement drills

What this lesson covers

The coach evaluates physical condition through a series of tests focusing on mobility, stability, and basic athletic skills. The assessment begins with an overhead squat, using a resistance band held at a 90-degree angle to reveal potential weaknesses in the posterior chain or tightness in the shoulders. A lack of heel contact or forward leaning during this movement indicates areas for improvement in stability and range of motion.

Coordination and movement patterns are tested through specific drills, including lateral steps, shuffles, and crossovers. The coach observes the player's ability to maintain a low center of gravity without unnecessary vertical oscillations. Throwing drills with a weighted ball emphasize using both arms simultaneously to ensure symmetry and proper rotation of the spine, rather than relying on the dominant side. These tests serve as a baseline for building a training program that addresses specific weaknesses in acceleration, deceleration, and endurance. The lesson is suited for players looking to establish a structured physical preparation routine.