The essential
movement
assessment
for triathletes.
Six self-scored screens that expose the weak links costing you speed and durability. Score yourself out of 12, then start exactly where you should.
- —Six assessments with video for each
- —A scoring chart that names your starting phase
- —Delivered as a PDF you keep
Six movements. Twelve points.
Perform each one in order, follow the checklist, and score yourself. Pass is 2, needs work is 1, fail is 0.
Overhead Squats
Hip and ankle mobility drives run stride length and cycling posture efficiency.
Single-Leg Balance with Reach
Running is controlled single-leg landings. Poor stability shows up as hip drop or knee pain.
Push-Up with Shoulder Tap
Core and scapular stability make for a stronger, safer swim stroke.
Hip Hinge Wall Tap
Maintains a neutral spine in the aero position and protects the low back on long rides.
Side Plank Hold
A stable trunk resists energy leaks in running and keeps body alignment in the swim.
Wall Angel
Thoracic and shoulder mobility improve the recovery phase in swimming and overhead strength work.
Overhead Squats
This is exactly how every screen in the guide is laid out.
Stand feet shoulder-width apart, arms straight overhead. Squat as low as possible without heels lifting.
- Heels stay down
- Knees track over toes
- Arms stay overhead
- Torso upright
- 2Clean, to parallel or deeper
- 1Some compensation — heels lift, arms drift, torso lean
- 0Pain, or cannot reach parallel
Add it up. The chart tells you where to start.
Twelve points across six screens. Your total sends you to one of three starting points.
Even if you score 7 or above, it's always worth adding corrective work for the movements that came back as limiters.
Ten minutes. Then you'll know.
Enter your email below. The PDF arrives straight away, with a video link for every movement.
