ForceDecks Test: Single Leg Hamstring 30/30 Isometric Protocol

Before you begin

Zero the plates

Ensure nothing is touching the ForceDecks during this step.

Weigh the individual Optional

Have the individual step on the plates to measure their full body weight. You can measure body weight if you are interested in viewing body weight normalized metrics.

Assume the starting position

• Plates elevated on a box.
• Supine with heel of active leg resting on the corresponding plate.
• Inactive leg lifted off the plates.
• Knee flexed to 30º.
• Hip flexed to 30º.
• Bar or strap across waist restraining upward movement.

Perform the test

1. Stabilise – instruct the individual to remain completely still in the starting position for 2-3 seconds before and between each rep in the test.
2. Contract as hard and as fast as possible.
3. Hold at maximum force output for a minimum of 2 seconds.
4. Relax after the contraction.
5. Assume the starting position again.
6. Repeat steps 1 – 5 for the desired number of reps.

After completing your test, click to stop the recording and check the test results. Remember to click Upload and save your test data to VALD Hub.