Patent Publication Number: US-7722504-B2

Title: Method for measuring physical fitness and creating athletic training regimens for particular sports

Description:
BACKGROUND OF THE INVENTION 
   Competitive athletes and their trainers and coaches have always sought to develop training regimens and exercises to maximize athletic performance in particular sports, but objective testing and evaluation in a manner that can identify specific neuromuscular and muscular deficiencies in a manner that enables targeted development of specific training regimens to maximize athletic performance for individual athletes in specific sports has been lacking. Each person has different or unique physical characteristics, strengths, and weaknesses that may not necessarily be addressed and optimized by generalized exercise programs. 
   Some efforts have been made, of course, to test and address needs of individual athletes, such as the functional sports screening tests which are used with many athletes. A relatively comprehensive list of many of the functional sports screening tests has been compiled by the National Academy of Sports Medicine (NASM), of 26632 Agoura Road, Calabasas, Calif. 91302, and the functional movement screening test developed by Gray Cook and described in his book  Athletic Body in Balance , by Gray Cook, published by Human Kinetics, 2003. The functional movement screen discussed by Gray Cook, which includes squat, step lunge, reach, leg raise, push-up, and rotational movements, addresses the mobility and stability of the body and stresses the importance of overall body balance. Gray Cook further stresses the need for overall body balance and the desire that the right and left side of the body maintain a balanced muscular performance profile. Such functional movement screening observation of the movements necessitates that a trainer/coach or the athlete himself or herself interpret and grade or score the relative performance of the athlete/subject on the various exercise movements on a scale from 0 for complete failure to 3 for complete success for each movement. Thus, the functional screening is somewhat subjective in that it is subject to the opinion of the coach/trainer, and it is difficult to have repeatable results between different coaches/trainers. The NASM functional sports screening tests, on the other hand, are measurements of the athlete/subject in sporting skills such as the 40 yard dash, the 300 meter shuttle run, and number pull-ups, thus measuring the final performance of an athlete/subject in a sports context, but not the individual muscle groups. The NASM tests also address things such as body mass/weight measurements and other more subjective tests such as a postural assessment. 

   
     BRIEF DESCRIPTION OF THE DRAWINGS 
     In the drawings, 
       FIG. 1  is an example listing of testing procedures and associated results for testing of lower extremities of the body using Monitored Rehab System (MRS) equipment. 
       FIG. 2  is an example listing of testing procedures and associated results for testing of upper extremities of the body using the MRS equipment. 
       FIG. 3  is an example listing of potential exercise movements for the upper and lower extremities using the MRS equipment. 
       FIG. 4  is an example listing of decision criteria creating a physical fitness regimen for an athlete/subject based on the results of testing with the MRS equipment. 
       FIG. 5  is an example listing of exercise movements to test an athlete/subject with the MRS equipment for specific desired sports. 
       FIG. 6  is an example printout of results for a five second isometric test using the MRS rehabilitation equipment. 
       FIG. 7  is an example printout of results for a ten second isometric test using the MRS rehabilitation equipment. 
       FIG. 8  is a schematic illustration of an example guide screen for a coordination test on the MRS rehabilitation equipment. 
       FIG. 9  is an example printout of results for a coordination test using the MRS rehabilitation equipment. 
       FIG. 10  is a schematic illustration of an example guide screen for a proprioception test on the MRS rehabilitation equipment. 
       FIG. 11  is an example printout of results for a proprioception test on the right limb (leg) using the MRS rehabilitation equipment. 
       FIG. 12  is an example printout of results for a proprioception test on the left limb (leg) using the MRS rehabilitation equipment. 
       FIG. 13  is an example printout of results for an endurance capacity test on the MRS rehabilitation equipment. 
       FIG. 14  is a printout of the results for a strength capacity test on the MRS rehabilitation equipment. 
       FIG. 15  is an illustration of an example MRS squat exercise movement. 
       FIG. 16  is an illustration of an example MRS side lying glut exercise movement. 
       FIG. 17  is an illustration of an example MRS latissimus dorsi exercise movement. 
       FIG. 18  is an illustration of an example MRS chest press exercise movement. 
       FIG. 19  is an illustration of an example MRS row exercise movement. 
       FIG. 20  is an illustration of an example MRS lift exercise movement. 
       FIG. 21  is an illustration of an example MRS chop exercise movement. 
       FIG. 22  is a listing of example exercise movements that can be used with the functional movement screen (FMS). 
       FIG. 23  is an illustration of an example FMS deep squat exercise movement. 
       FIG. 24  is an illustration of an example FMS hurdle step exercise movement. 
       FIG. 25  is an illustration of an example FMS inline lunge exercise movement. 
       FIG. 26  is an illustration of an example FMS shoulder mobility exercise movement. 
       FIG. 27  is an illustration of an example FMS active straight leg raise exercise movement. 
       FIG. 28  is an illustration of an example FMS trunk stability exercise movement. 
       FIG. 29  is an illustration of an example FMS rotational stability exercise movement. 
       FIG. 30A  is an example printout of lower extremity test results of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30B  is an example printout of upper extremity test results of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30C  is an example printout of Functional Movement Screen (FMS) test results of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30D  is an example printout of a summary of test results of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30E  is an example printout of helpful information of a spreadsheet tool for the physical fitness regimen relating to cycling 
       FIG. 30F  is an example printout of helpful information of a spreadsheet tool for the physical fitness regimen relating to football. 
       FIG. 30G  is an example printout of the physical fitness regimen created for an example athlete/subject of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30H  is an example printout of a checklist for an example athlete performing the physical fitness regimen of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30I  is an example printout of a bike fit for a bicyclist of a spreadsheet tool for the physical fitness regimen. 
       FIG. 30J  is an example printout of the test results for a stationary bike test of a spreadsheet tool for the physical fitness regimen. 
   

   DETAILED DESCRIPTION OF THE INVENTION 
   The physical fitness measuring and training regimens described herein utilize rehabilitation equipment to obtain measurements that indicate athletic fitness and to identify in an objective, quantified, accurate, and repeatable manner deficiencies in muscle groups that hamper athletic performance for particular sports. While such rehabilitation equipment is well-known and readily available, it has not heretofore been used in the manner described herein to improve and maximize athletic performance for particular sports. For example, using such equipment, an athletic coach/trainer can measure objectively, quantitatively, accurately, and repeatably the neuromuscular and muscular performance of an athlete as well as neuromuscular and muscular performance differences between the right side and the left side of the athlete&#39;s body, i.e., right-to-left-side or side-to-side muscular performance deficit in the upper extremities and/or the lower extremities of the athlete&#39;s body. By measuring such neuromuscular and muscular performance and such side-to-side neuromuscular and muscular performance deficits in at least one lower body extremity exercise movement and at least one upper body extremity exercise movement, a healthy athlete/subject, the trainer/coach is able to determine objectively specific and exact muscular performance problems and exact neuromuscular and muscular performance problems or deficiencies, which, if improved, will enhance the athlete/subject&#39;s performance in a sport. 
   The neuromuscular and muscular performance tests may be split into tests such as: isometric tests, coordination tests, proprioception tests, endurance capacity tests, and strength capacity tests. Each arm or leg is tested individually for overall neuromuscular and muscular performance and then compared to the other arm or leg to compute any deficiency from side-to-side. Lower extremity test procedures may be performed on the squat and side lying glut exercise movements, which are common exercise movements. Upper extremity test procedures may be performed on the latissimus dorsi, chest press, row, lift, and chop exercise movements, which are also common exercise movements. Other exercise movements may also be tested if a particular sport incorporates a different movement not covered by the listed exercises. Once the trainer/coach has the measured results of the test procedures performed on the selected combination of upper and lower extremity exercise movements, the trainer/coach may analyze the results to determine the general neuromuscular and muscular performance and side-to-side neuromuscular and muscular performance deficits. After analyzing the results, the trainer/coach may then create a physical fitness regimen customized for the athlete/subject that is designed to improve the deficient areas found in the analysis of the test results. Muscular performance includes both muscle strength and neuromuscular response as well as any other performance criteria that may be attributed to the tested neuromuscular system. Equipment that is capable of making the measurements required for the sports training methods described herein can be obtained from, for example, Monitored Rehab Systems, B.V., of Claes Tillyweg 2, 2031 Harlem, The Netherlands (sometimes referred to as “MRS equipment”), and example measurements and print-outs described below were obtained with such MRS equipment. 
     FIG. 1  is a listing  100  of example testing procedures and associated results for testing of the lower extremities using, for example, the Monitored Rehab System (MRS) equipment. The testing protocol for the lower extremities might include, for example, a five second isometric test  102 , a ten second isometric test  104 , a coordination test  106 , a proprioceptive test, an endurance capacity test  110 , and a strength capacity test  112 . The specific parameters measured or acquired for each test are listed in items  114  to  154 . 
   The isometric tests  102 ,  104  are performed in the exercise movements by performing the exercise movement against a fixed, unmovable block to quantify the maximum force the affected muscle group is capable of exerting. The rehabilitation equipment measures the force exerted against the fixed, unmovable block. The five second isometric test  102  measures the explosive force of the tested muscle group and is applicable to nearly all sports since most endurance sports include an explosive element, particularly when sprinting. The ten second isometric test  104  would typically be used for endurance sports such as bicycling, running, and swimming. Explosive sports that exert the muscles in bursts of less than ten seconds before a rest period may not need to employ the ten second isometric test. Examples of explosive sports include football, baseball, and many field events from track and field. The MRS rehabilitation equipment limits the tests to durations of one, two, three, four, five, six, and ten seconds. The five second interval was chosen for explosive isometric testing and the ten second interval was chosen for endurance isometric testing. If available, shorter times as low as one second may be useful for explosive isometric testing. Slightly longer times up to six seconds may also be useful for the explosive isometric testing. For the endurance isometric testing, shorter times down to seven seconds may be useful. As desired, longer times, perhaps up to thirty seconds, may also be useful for the endurance isometric testing. For both the five second  102  and ten second  104  isometric tests, the maximum force  114 ,  118  and the average force  116 ,  120  test results are analyzed to determine the neuromuscular and muscular performance, as described in more detail below. 
   The coordination test  106  is performed to evaluate the coordination of the muscle group when performing varying degrees of concentric and eccentric actions with the muscle group. Concentric actions involve a shortening contraction of the muscle and are typically what is thought of as the primary force production portion of an exercise movement. Eccentric actions involve lengthening the muscle and are typically what is thought of as the force reduction portion of an exercise movement. It has been shown that many injuries occur during eccentric muscle action, therefore it is important that both the concentric and eccentric muscle actions are properly evaluated and that the physical fitness regimen addresses both the concentric and eccentric training of the muscle group. The coordination test  106  also evaluates the ability of the muscle group to switch from concentric to eccentric movement. On the MRS rehabilitation equipment, the coordination test  106  is performed by having the athlete/subject perform concentric and eccentric actions of the muscle group to keep a target on a screen on a line that runs the athlete/subject through a series of movement cycles. The coordination test  106  uses a mass setting of a certain weight or mass for a certain period of time, for example, fifteen kilograms for a time period of sixty seconds. The mass of, for example, fifteen kilograms can also used for upper extremity testing as the fifteen kilogram setting on the MRS rehabilitation equipment works well for both the lower extremities on the MRS squat machine and for the upper extremities on the cable column machine. A different mass setting may be chosen, but a range of ten to twenty kilograms is recommended. A different time interval may also be chosen, but a range of forty-five to eighty seconds is recommended. If a different MRS machine is chosen to test a muscle group, a different mass value may be chosen. If non-MRS rehabilitation equipment is chosen, resistance equal to the resistance experienced on the MRS rehabilitation equipment with the above mass settings should be chosen. Other equipment may include settings in force (i.e., pounds) instead of mass (i.e., kilograms), but as long as the resistance experienced by the athlete/subject is in the same range as that experienced on the MRS rehabilitation equipment, the testing may still be properly performed. For the coordination test  106 , the concentric percent of correct position  122  and the eccentric percent of correct position  124  test results indicate the neuromuscular and muscular performance and can be used in an analysis or evaluation of such performance. 
   The proprioception test  108  is performed to evaluate the ability of a muscle group to hold a position with resistance and the ability to return to that position by using muscle memory. On the MRS rehabilitation equipment, the proprioception test  108  is performed by having the athlete/subject rest the muscle group then come to a nearly full final position and keep the nearly full final position, which may be indicated visually, on a guideline of the equipment for a period of three to fifteen seconds, return to rest for five, seven, or ten seconds, and repeat. The last half of the proprioception test  108  removes the visual guide to evaluate the muscle memory of the muscle group. The proprioception test  108  uses a mass setting of, for example, fifteen kilograms for a time period of, for example, sixty seconds. The rest period can be, for example, five seconds and the nearly full final position period can be, for example, ten seconds. It is possible to perform the proprioception test  108  using any of the three to ten second interval settings for the rest period or any of the three to fifteen second interval settings for the nearly full final position period. The rest and nearly full final position should be repeated four times for a total of sixty seconds in the above identified example. A different number of repetitions of the cycle may be used, but a range of two to six repetitions is recommended. The mass of, for example, fifteen kilograms can also be used for upper extremity testing as the fifteen kilogram setting on the MRS rehabilitation equipment works well for both the lower extremities on the MRS squat machine and for the upper extremities on the cable column machine. A different mass setting may be chosen, but a range of ten to twenty kilograms is recommended. A different time interval may be chosen, but a range of forty-five to eighty seconds is recommended. If a different MRS machine is chosen to test a muscle group, a different mass value may be chosen. If non-MRS rehabilitation equipment is chosen, resistance equal to the resistance experienced on the MRS rehabilitation equipment with the above mass settings should be chosen. Other equipment may include settings in force (i.e., pounds) instead of mass (i.e., kilograms), but as long as the resistance experienced by the athlete/subject is in the same range as that experienced on the MRS rehabilitation equipment, the testing may still be properly performed. For the proprioception test  108 , the deviation from the correct position  126  test result is analyzed to determine the neuromuscular and muscular performance. 
   The endurance capacity test  110  is performed to evaluate the endurance strength of the tested muscle group. The endurance capacity test  110  comprises, for example, twenty to thirty repetitions at a mass of twenty-five kilograms on the MRS rehabilitation equipment. The mass of twenty-five kilograms can also be used for upper extremity testing as the twenty-five kilogram setting on the MRS rehabilitation equipment works well for both the lower extremities on the MRS squat machine and for the upper extremities on the cable column machine. A different mass setting may be chosen, but a range of fifteen to forty kilograms is recommended. For explosive sports, such as football, the test might comprise, for example, twenty repetitions. A different number of repetitions may be chosen, but a range of ten to thirty repetitions is recommended for explosive sports. For an endurance sport such as bicycling, the test might comprise, for example, thirty repetitions. Again, a different number of repetitions may be chosen, but a range of twenty to forty repetitions is recommended for endurance sports. If a different MRS machine is chosen to test a muscle group, a different mass value may be chosen. If non-MRS rehabilitation equipment is chosen, resistance equal to the resistance experienced on the MRS rehabilitation equipment with the above mass settings should be chosen. Other equipment may include settings in force (i.e., pounds) instead of mass (i.e., kilograms), but as long as the resistance experienced by the athlete/subject is in the same range as that experienced on the MRS machines, the testing may still be properly performed. For the endurance capacity test  110 , both the concentric action  128  and the eccentric action  136  results for peak force  130 ,  138 ; maximum speed  132 ,  140 ; and total work  134 ,  142  are analyzed to determine the neuromuscular and muscular performance. 
   The strength capacity test  112  is performed to evaluate the strength capacity of the tested muscle group. The strength capacity test  112  is similar to the endurance capacity test  110 , but it can be with fewer repetitions and/or at a higher mass/weight setting. The strength capacity test  112  comprises, for example, of ten repetitions at a mass of forty kilograms on the MRS rehabilitation equipment. The mass of forty kilograms can also used for upper extremity testing as the forty kilogram setting on the MRS rehabilitation equipment works well for both the lower extremities on the MRS squat machine and for the upper extremities on the cable column machine. A different mass setting may be chosen, but a range of twenty-five to sixty kilograms is recommended. Both explosive sports and endurance sports would perform, for example, ten repetitions using the chosen mass setting. A different number of repetitions may be chosen, but a range of five to fifteen repetitions is recommended. If a different MRS machine is chosen to test a muscle group, a different mass value may be chosen. If non-MRS rehabilitation equipment is chosen, resistance equal to the resistance experienced on the MRS rehabilitation equipment with the above mass settings should be chosen. Other equipment may include settings in force (i.e., pounds) instead of mass (i.e., kilograms), but as long as the resistance experienced by the athlete/subject is in the same range as that experienced on the MRS rehabilitation equipment, the testing may still be properly performed. For the strength capacity test  112 , both the concentric action  144  and the eccentric action  150  results for peak force  146 ,  152  and average watts  148 ,  154  are analyzed to determine the neuromuscular and muscular performance. 
     FIG. 2  is a listing  200  of example testing procedures and associated results for testing of the upper extremities using the MRS equipment. The testing for the upper extremities is similar in concept to the testing described for the lower extremities except that the upper extremities use different exercise movements for the test procedures. For the MRS rehabilitation equipment, some of the potential upper extremity exercise movements include latissimus dorsi, chest press, row, lift, and chop. Due to problems with inaccurate readings and/or potential damage to the MRS rehabilitation equipment from a healthy athlete/subject using the equipment, the isometric tests for the upper extremities does not have to be tested. If the equipment were capable of handling the stresses of the test, the tests may be performed to add additional and useful data to the test results. Thus, the upper extremity test procedures include, for example, a coordination test  206 , a proprioception test  208 , an endurance capacity test  210 , and a strength capacity test  212 . The times, mass settings, and repetitions for the lower extremity testing also applies to the upper extremity testing. As with the lower extremity testing, for the coordination test  206 , the concentric percent of correct position  222  and the eccentric percent of correct position  224  test results are indicative of the neuromuscular and muscular performance. For the proprioception test  208 , the deviation from the correct position  226  test result is indicative of the neuromuscular and muscular performance. For the endurance capacity test  210 , both the concentric action  228  and the eccentric action  236  results for peak force  230 ,  238 ; maximum speed  232 ,  240 ; and total work  234 ,  242  are indicative of the neuromuscular and muscular performance. For the strength capacity test  212 , both the concentric action  244  and the eccentric action  250  results for peak force  246 ,  252  and average watts  248 ,  254  are indicative of the neuromuscular and muscular performance. These parameters and results can be used to analyze overall and specific performance capabilities, deficiencies, and margins for improvement. 
   All of the test procedures are performed on one arm or leg at a time to permit testing, comparison, and evaluation of the neuromuscular and muscular performance between the right and left side of the body. There may be some instances where double leg or double arm tests are performed to evaluate a particular sport position and/or if there is some neuromuscular and muscular deficiency that necessitates doing double arm/leg exercise movements to avoid injury. It is also recommended that the settings remain consistent between athletes/subjects no matter which repetition, mass/weight setting, and time settings are chosen. Using consistent settings between athletes/subjects permits comparisons between different athletes/subjects for further analysis purposes. The testing protocol disclosed with respect to  FIGS. 1 and 2  may be loaded onto the computer working with the rehabilitation equipment so the athlete/subject testing may be easily performed by simply choosing to do the athlete/subject testing and having the equipment guide the user through the testing process. The MRS rehabilitation equipment is especially well suited to permitting this type of interaction as all of the equipment is capable of being monitored and interacting with a computer system and there would only need to be minor software changes to implement the listed testing protocols as is within the capabilities of persons skilled in the art. 
     FIG. 3  is a listing  300  of the potential exercise movements for the upper and lower extremities using the MRS equipment. For the lower extremities, there are the squat  302  and the side lying glut  304  exercise movements. For the upper extremities, there are the latissimus dorsi  306 , chest press  308 , row  310 , lift  312 , and chop  314  exercise movements. Each of the exercise movements listed  300  can be performed for the complete list of test procedures disclosed with respect to  FIGS. 1 and 2 . On the MRS rehabilitation equipment, the lower extremity exercise movements are performed using the MRS squat machine and the upper extremity exercise movements are performed using the MRS cable column machine. Different MRS and non-MRS machines may be chosen, but the mass settings, repetitions, and/or the time intervals may need to be adjusted to accommodate the differences between the selected rehabilitation equipment. 
     FIG. 4  is a listing  400  of examples of decision criteria for the creation of a physical fitness regimen for an athlete/subject based on the results of testing with the MRS equipment. Once the athlete/subject has been tested on the rehabilitation equipment, a physical fitness regimen can be created for the athlete/subject. To create the physical fitness regimen for the athlete/subject based on the testing procedures, the areas of neuromuscular and muscular performance deficiencies are determined by analyzing the MRS tests  402 . An optional Functional Movement Screen (FMS) similar to or the same as the mobility and stability screen described by Gray Cook as mentioned above may also be performed supplemental evaluation of the athlete/subject, especially relating to mobility and stability factors. If the functional movement screen is performed, the results of the screen are also analyzed in  402 . The results of the analysis  402  are compared to the sporting event requirements (e.g., the NASM sports specific functional tests) to evaluate the performance of the athlete/subject for the desired sport  404 . The MRS test results are reviewed and anything with a deficit from side-to-side of more than a high deficit threshold, for example, ten percent, is flagged as indicating that corrective exercises need to be given as part of the physical fitness regimen to correct the deficit  406 . In some instances, lower deficits such as five percent may indicate a need for corrective exercises depending on the sensitivity and competitive class of the athlete/subject. If performed, the functional movement screen results are reviewed to determine overall mobility and stability  408 . If deficiencies are found in the functional movement screen, corrective exercises are included in the physical fitness regimen designed for the athlete/subject. All of the analysis is reviewed and a physical fitness training regimen is designed in order to give the athlete/subject a balanced body  410 . Retesting is performed to continually evaluate the progress of the athlete/subject  412 . Typical retest times are four, six, eight, or twelve weeks, but other retest intervals may also be used. The fitness training regimen may be increased as indicated by the results of retests and the progress of the athlete/subject  414 . 
     FIG. 5  is a listing  500  of example exercise movements to test an athlete/subject on with the MRS equipment for specific desired sports. The testing protocol may be changed to accommodate the needs of different sports. For instance, bicycling  502  uses a lot of latissimus muscle movement in the upper body as the bicyclist  502  moves up and down when pedaling the bike. Bicycling  502 , however, does not use a lot of upper body rotational movement like baseball  504 . Thus, the testing protocol for a bicyclist  502  would include the latissimus dorsi upper extremity exercise movement while the testing protocol for a baseball player  504  would include the lift and chop exercises upper extremity exercise movements to address the rotational aspects of baseball  504 . The recommended exercise movements to test for a bicyclist  502  are the squat and the latissimus dorsi. The same testing done for a bicyclist may also be performed for a runner since the bicyclist and the runner share many of the same muscle movement criteria. A bicyclist may also use the stationary bike to evaluate the performance of the cyclist since many of the stationary bikes and bike stands provide a great deal of information on the speed, force, power, and work output of the rider. The recommended exercise movements to test for a baseball player  504  are the squat, side lying glut, and the lift and chop exercise movements. The recommended exercise movements to test for a football player  506  are the squat, side lying gluteus, and the chest press and row exercise movements. The recommended exercise movements to test for a soccer player  508  are the squat, the side lying gluteus, the chest press and row, and the latissimus dorsi exercise movements. If an evaluation of a sport indicates that additional testing should be performed, other exercise movements may be added to the testing protocol for the above listed sports  502 ,  504 ,  506 ,  508 . Additional sports may also be added if evaluation is desired for new sports  510 . To add a testing protocol for new sport, the needs of the sport will need to be evaluated against the available exercise movements, and a list of exercise movements may be chosen to accommodate the needs of the desired sport. Some possible new sports that may be evaluated include: hockey, figure skating, swimming, running, and many other sports. 
     FIG. 6  is a printout of the results for an example five second isometric test  602  using the MRS rehabilitation equipment. Since the MRS equipment is designed for rehabilitation, the data is listed for the involved (injured) side  606  and the non-involved side  604 . For sport testing of healthy athletes/subjects, it is appropriate to just assign the “involved” and “uninvolved” sides to “left” and “right” or vice versa. To maintain a standard for a healthy subject not using the MRS equipment for rehabilitation, for example, it is convenient for the non-involved side to be chosen to be the right side  604  and the involved side is chosen to be the left side  606 . The test results for each side  604 ,  606  are listed in the appropriate column. The deficit, or difference, in performance between the left  606  and right  604  sides is shown in the deficit column  608 . The deficit values  608  are important for the evaluation of balance between the right  604  and left  606  side muscle groups. The maximum force  610  and the average force  612  are the primary test results used to evaluate the athlete/subject to create the physical fitness regimen. Both the maximum force and average force are measured in Newtons (N). A graph  614  also shows the performance of each muscle group in graphical format for further evaluation. 
     FIG. 7  is a printout of the results for an example ten second isometric test  702  using the MRS rehabilitation equipment. The description of the result printout for such a ten second isometric test  702  is nearly identical to the description with respect to  FIG. 6  for a five second isometric test. As is apparent from the title, the ten second isometric test  702  lasts ten seconds while the five second isometric test  602  lasts only five seconds. Since the MRS equipment is designed for rehabilitation, the data is listed for the involved (injured) side  706  and the non-involved side  704 . To maintain a standard for a healthy subject not using the MRS equipment for rehabilitation, the non-involved side is chosen to be the right side  704  and the involved side is chosen to be the left side  706 . The test results for each side  704 ,  706  are listed in the appropriate column. The deficit, or difference, in performance between the left  706  and right  704  sides is shown in the deficit column  708 . The deficit values  708  are important for the evaluation of balance between the right  704  and left  706  side muscle groups. The maximum force  710  and the average force  712  are the primary test results used to evaluate the athlete/subject to create the physical fitness regimen. Both the maximum force and average force are measured in Newtons (N). A graph  714  also shows the performance of each muscle group in graphical format for further evaluation. 
     FIG. 8  is schematic illustration  800  of an example guide screen for a coordination test on the MRS rehabilitation equipment. Essentially, there is a functional connection or relationship between the position of the handle, foot plate, or other piece being grasped or moved by the athlete/subject and the cursor or guide  806  on the monitor or display. The MRS equipment has this functionality, so it is not necessary to describe how it is actually accomplished. The athlete/subject attempts to keep the guide  806  on the guideline  808  as the guideline  808  progresses down the screen toward the guide  806  by shortening (concentric  802 ) or lengthening (eccentric  804 ) the muscle to position the weight, handle, or foot plate in a manner that controls the cursor or guide  806  in the desired positions. During the coordination test, the guideline  808  changes positions on the monitor or display at various intervals between concentric  802  and eccentric stages to test the coordination of the muscle group. The angle of the guideline  808  on the monitor or display also changes to simulate fast or slow concentric  802  and eccentric  804  movement, and the athlete/subject attempts to position the weight, handle, foot plate, or other piece being grasped in a manner that maintains the cursor or guide  806  centered on the guideline  808 . The measured results indicate the athlete/subject&#39;s ability to do so. 
     FIG. 9  is a printout of the results for an example coordination test  902  using the MRS rehabilitation equipment. Again, since the MRS equipment is designed for rehabilitation, the data is listed for the involved (injured) side  906  and the non-involved side  904 . To maintain a standard for a healthy subject not using the MRS equipment for rehabilitation, the non-involved side is chosen to be the right side  904  and the involved side is chosen to be the left side  906 . The test results for each side  904 ,  906  are listed in the appropriate column. The deficit, or difference, in performance between the left  906  and right  904  sides is shown in the deficit column  908 . The deficit values  908  are important for the evaluation of balance between the right and left side muscle groups. The coordination test results  902  separates values into the concentric action (i.e., shortening)  910  and the eccentric action (i.e., lengthening)  914 . Separating the concentric  910  results from the eccentric  914  results permits an evaluation of both the primary shortening action as well as the lengthening action that is valuable for sports related physical fitness. For both the concentric  910  and eccentric  914  test results, the primary test results used to evaluate the athlete/subject is the correct position  912 ,  916  measured as a percentage of time the guide  806  was properly on the guideline  808  as explained above. A concentric graph  918  and eccentric graph  926  display a bar graph that shows the amount of time spent at certain distance ranges from the desired guideline. For both the concentric graph  918  and the eccentric graph  926 , it is desired that the graph results are predominantly in the middle of the graph  922 ,  930  indicating little variation from the guideline. Outlying results  920 ,  924 ,  928 ,  932  indicate that the athlete/subject was not able to keep the guide on the guideline. 
     FIG. 10  is a schematic illustration  1000  of an example guide screen for a proprioception test on the MRS rehabilitation equipment. The athlete/subject attempts to position the weight, handle, foot plate, or other piece being grasped or moved in a manner that maintains the guide  1006  on the guideline  1008  as the guideline  1008  progresses down the screen toward the guide  1006 . For the proprioception test, the guideline  1008  is either with the muscles at rest  1002  or holding the weight, handle, foot plate, or other piece being grasped or moved at a near full final stage position. The guideline  1008  does not extend to the full final stage position, because the proprioception test intends to measure muscle reaction and does not want the joint to lock out during the test. As discussed in the description with respect to  FIGS. 2 and 3 , the proprioception test alternates between rest periods and near full final position periods. To avoid unintended deviation time of the guide  1006  from the guideline  1008 , the athlete/subject may be permitted to begin the push/pull to get to the near full final position guideline before the rest period is complete, for example, any time after the rest period is seventy percent complete. The MRS rehabilitation equipment permits other settings for the percentage of time permitted to reach the nearly full final position, but it is recommended that the percentage of time be between seventy and ninety percent of the rest period being complete before beginning to move to the nearly full final position stage. Half-way through the test, the guideline  1008  is removed from the monitor or display, leaving only an indication of when to switch between rest and near full final position in order to test the muscle memory of the muscle group. Much the same thing can be accomplished by removing the guide  1006  instead of the guideline  1008 . 
     FIG. 11  is an example printout of the results for a proprioception test on a right limb  1102  using the MRS rehabilitation equipment. For the proprioception test, there is a result page for each side tested, so there is a separate result page for the right  1102  and left  1202  sides. The results for the proprioception test are given for the non-visible  1108  portion of the test, the visible  1110  portion of the test, and the deficit  1112  between the non-visible  1108  and visible  1110  portions of the test. The deficit, or difference, in performance between the left and right side muscle groups is determined by comparing the result pages of the right side  1102  and left side  1202  test results. A graph  1106  also shows the performance of the tested muscle group in graphical format for further evaluation. 
     FIG. 12  is an example printout of the results for a proprioception test on a left limb  1202  using the MRS rehabilitation equipment. For the proprioception test, there is a result page for each side tested, so there is a separate result page for the right  1102  and left  1202  sides. The results for the proprioception test are given for the non-visible  1208  portion of the test, the visible  1210  portion of the test, and the deficit  1212  between the non-visible  1208  and visible  1210  portions of the test. The deficit, or difference, in performance between the left and right side muscle groups is determined by comparing the result pages of the right side  1202  and left side  1202  test results. A graph  1206  also shows the performance of the tested muscle group in graphical format for further evaluation. 
     FIG. 13  is a printout of the results for an example endurance capacity test  1302  on the MRS rehabilitation equipment. Again, since the MRS equipment is designed for rehabilitation, the data is listed for the involved (injured) side  1306  and the non-involved side  1304 . To maintain a standard for a healthy subject not using the MRS equipment for rehabilitation, the non-involved side is chosen to be the right side  1304  and the involved side is chosen to be the left side  1306 . The endurance capacity test involves, for example, pulling or pushing the mass or weight repetitively deliberate, less than full, speed through the functional range of the muscles. The test results for each side  1304 ,  1306  are listed in the appropriate column. The deficit, or difference, in performance between the left  1306  and right  1304  sides is shown in the deficit column  1308 . The deficit values  1308  are useful for the evaluation of balance between the right  1304  and left  1306  side muscle groups. The endurance capacity test results  1302  separates values into the concentric action (i.e., shortening)  1310  and the eccentric action (i.e., lengthening)  1318 . Separating the concentric  1310  results from the eccentric  1318  results permits an evaluation of both the concentric action as well as the eccentric action that is valuable for sports related physical fitness. For both the concentric  1310  and eccentric  1318  test results, the primary test results used to evaluate the athlete/subject are the peak force measured, for example, in Newtons (N)  1312 ,  1320 ; the total work measured, for example, in Newton Meters (Nm)  1314 ,  1322 ; and the maximum speed measured, for example, in centimeters per second (cm/s)  1316 ,  1324 . A concentric graph  1326  showing each repetition of the concentric stage of the exercise movement in graphical form (force versus distance) and an eccentric graph  1328  showing each repetition of the eccentric stage of the exercise movement in graphical form (force versus distance) are also available for further evaluation of the test results. 
     FIG. 14  is a printout of the results for an example strength capacity test  1402  on the MRS rehabilitation equipment. The printout of the strength capacity test  702  appears nearly identical to the endurance capacity test shown in  FIG. 13 . As discussed previously with respect to  FIGS. 1 and 2 , the purpose, mass settings, and repetitions for the strength capacity test  1402  are different than for the endurance capacity test  1302 . As is apparent from the title, the strength capacity test  1402  is intended to evaluate the strength of the muscle group while the endurance capacity test  1302  is intended to evaluate the endurance of the muscle group. The strength capacity test can be performed, for example, much like the endurance capacity test, but at full speed. Again, since the MRS equipment is designed for rehabilitation, the data is listed for the involved (injured) side  1406  and the non-involved side  1404 . To maintain a standard for a healthy subject not using the MRS equipment for rehabilitation, the non-involved side is chosen to be the right side  1404  and the involved side is chosen to be the left side  1406 . The test results for each side  1404 ,  1406  are listed in the appropriate column. The deficit, or difference, in performance between the left  1406  and right  1404  sides is shown in the deficit column  1408 . The deficit values  1408  are important for the evaluation of balance between the right  1404  and left  1406  side muscle groups. The strength capacity test results  1402  separates values into the concentric action (i.e., shortening)  1410  and the eccentric action (i.e., lengthening)  1416 . Separating the concentric  1410  results from the eccentric  1416  results permits an evaluation of both the concentric action as well as the eccentric action that is valuable for sports related physical fitness. For both the concentric  1410  and eccentric  1416  test results, the primary test results used to evaluate the athlete/subject are the peak force measured, for example, in Newtons (N)  1412 ,  1418  and the average power measured in, for example, Watts (W)  1414 ,  1420 . A concentric graph  1422  showing each repetition of the concentric stage of the exercise movement in graphical form and an eccentric graph  1424  showing each repetition of the eccentric stage of the exercise movement in graphical form are also available for further evaluation of the test results. 
   For  FIGS. 6-14 , the test results pages are printouts from an MRS rehabilitation machine. Test results for non-MRS equipment may appear substantially different. All of the test results shown were for the squat exercise movement. Other exercise movements performed on MRS rehabilitation equipment will have result pages that have substantially the same form appearance as the result pages shown for the squat exercise movement. All MRS results are shown with a precision of the nearest whole digit. Both more and less precision in results may be acceptable for various embodiments of the invention. Significantly greater precision down into the decimal places may not be necessary, but it will not impede an embodiment of the invention. Less precision may also be acceptable. Less precision up to plus or minus ten whole digits may also permit a trainer/coach to perform an embodiment of the invention. 
     FIG. 15  is an illustration  1500  of an example MRS squat exercise movement. As shown, the squat exercise movement begins at the start position  1502  and ends at the finish position  1504  as the athlete/subject extends the leg  1506  as shown. The MRS squat machine  1508  is also shown in the illustration  1500 . The position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the back pad  1511  as the back pad  1511  is moved by the athlete/subject&#39;s leg. The foot plate  1509  remains fixed providing a solid surface to exert force against for the athlete/subject. In other embodiments of a squat machine the back pad  1511  may be fixed while the foot pad  1509  is moved by the athlete/subject&#39;s leg. 
     FIG. 16  is an illustration  1600  of an example MRS side lying glut exercise movement. As shown, the side lying glut exercise movement begins at the start position  1602  and ends at the finish position  1604  as the athlete/subject extends the leg  1606  as shown. Again, the position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the back pad as the back pad is moved by the athlete/subject. 
     FIG. 17  is an illustration  1700  of an example MRS latissimus dorsi exercise movement. As shown, the latissimus dorsi exercise movement begins at the start position  1702  and ends at the finish position  1704  as the athlete/subject pulls the arm down  1706  as shown. The position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the handle  1709  as the handle  1709  is moved by the athlete/subject&#39;s arm. 
     FIG. 18  is an illustration  1800  of an example MRS chest press exercise movement. As shown, the chest press exercise movement begins at the start position  1802  and ends at the finish position  1804  as the athlete/subject pushes the arm  1806  as shown. The MRS cable column machine  1808  is also shown in the illustration  1800 . Again, the position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the handle as the handle is moved by the athlete/subject. 
     FIG. 19  is an illustration  1900  of an example MRS row exercise movement. As shown, the row exercise movement begins at the start position  1902  and ends at the finish position  1904  as the athlete/subject pulls the arm back  1906  as shown. Again, the position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the handle as the handle is moved by the athlete/subject. 
     FIG. 20  is an illustration  2000  of an example MRS lift exercise movement. As shown, the lift exercise movement begins at the start position  2002  and ends at the finish position  2004  as the athlete/subject pulls the arm upward across the body  2006  as shown. Again, the position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the handle as the handle is moved by the athlete/subject. 
     FIG. 21  is an illustration of an example MRS chop exercise movement. As shown, the chop exercise movement begins at the start position  2102  and ends at the finish position  2104  as the athlete/subject pulls the arm downward across the body  2106  as shown. Again, the position of the cursor or guide on the monitor or display (not shown) is correlated to the position of the handle as the handle is moved by the athlete/subject. 
   The results of the objective tests described above can be used alone or in combination with other tests to evaluate the athlete/subject&#39;s neuromuscular and muscular performance and to develop a training regimen to improve athletic performance.  FIG. 22  is a listing  2200  of the potential exercise movements for use with a functional movement screen or test (FMS). A functional movement screen or test, such as that developed by Gray Cook and described in his book mentioned above, may be added to the MRS test protocols as an additional set of tests to evaluate the stability and mobility of the athlete/subject, if desired, but they are not necessary. The Functional Movement Screen (FMS) test results can be analyzed in combination with the MRS test results, and the results of the combined analysis may then be used to create a physical fitness regimen for the athlete/subject that incorporates exercises to address deficiencies found in either the MRS test results and/or the functional movement screen test results. The functional movement screen is administered by the trainer/coach without objective measuring equipment, such as the MRS equipment described above. The trainer/coach observes the athlete/subject performing various exercise movements and grades the subject on a scale, for example, from 0 for complete failure to 3 for complete success. Potential exercise movements to include in the functional movement screen include: deep squat  2202 , hurdle step  2204 , inline lunge  2206 , shoulder mobility  2208 , active straight leg raise  2210 , trunk stability  2212 , and rotary stability  2214 . 
     FIG. 23  is an illustration  2300  of an example FMS deep squat exercise movement. As shown, the deep squat exercise movement begins at the start position  2302  and ends at the finish position  2304 . The athlete/subject holds a bar  2306  over his/her head to emphasis the mobility and stability aspects of the exercise movement. 
     FIG. 24  is an illustration  2400  of an example FMS hurdle step exercise movement. As shown, the hurdle step exercise movement begins at the start position  2402 , moves to the middle position  2404  as the athlete/subject steps over the hurdle  2410  and ends at the finish position  2406 . The athlete/subject holds a bar  2408  over his/her head to emphasis the mobility and stability aspects of the exercise movement. The hurdle step exercise movement is performed for the right and left legs. 
     FIG. 25  is an illustration  2500  of an example FMS inline lunge exercise movement. As shown, the inline lunge exercise movement begins at the start position  2502  and ends at the finish position  2504 . The athlete/subject holds a bar  2506  behind his/her head to emphasis the mobility and stability aspects of the exercise movement. The inline lunge exercise movement is performed for the right and left legs. 
     FIG. 26  is an illustration  2600  of the FMS shoulder mobility exercise movement. As shown, the shoulder mobility exercise movement begins at the start position  2602  and ends at the finish position  2604 . The shoulder mobility exercise movement is performed for the right and left shoulders. 
     FIG. 27  is an illustration  2700  of the FMS active straight leg raise exercise movement. As shown, the active straight leg raise exercise movement begins at the start position  2702  and ends at the finish position  2704 . The active straight leg raise exercise movement is performed for the right and left legs. 
     FIG. 28  is an illustration  2800  of the FMS trunk stability exercise movement. As shown, the trunk stability exercise movement begins at the start position  2802 , moves to the middle position  2804  as the athlete/subject touches the same-side knee and elbow  2808  and ends at the finish position  2806 . The trunk stability exercise is performed for the right and left sides of the body. 
     FIG. 29  is an illustration of the FMS rotational stability exercise movement. As shown, the rotational stability exercise movement begins at the start position  2902 , moves to the middle position  2904  as the athlete/subject touches the opposite-side knee and elbow  2908  and ends at the finish position  2906 . The rotational stability exercise is performed for the right and left arm, and again for left leg and right arm. 
     FIGS. 30A-J  show various pages for a spreadsheet tool that may be provided to a trainer/coach to assist in practicing an embodiment of the invention. The spreadsheet tool may provide some conversions between metric and English units to make the data more readable for a person familiar with English measurement units such as pounds instead of Newtons. The spreadsheet tool may also provide pre-configured summary pages that help present the test data in a condensed format for easier evaluation. The spreadsheet tool may also perform calculations on the test results to help in the analysis of the test results. The spreadsheet tool may contain a form for creating a physical test regimen as well as check off sheets for the athlete/subject to used when working through the physical test regimen. Further, the spreadsheet tool may gather all of the above mentioned data into a single tool for easy presentation and storage. The spreadsheet tool may be provided to a trainer/coach on a electronic storage medium such as a Compact Disc (CD) or a Digital Versatile Disc (DVD). The spreadsheet tool may also be provided via an electronic signal such as a network connection, most likely an Internet connection. Other tools may also be provided with the spreadsheet tool such as user guides and instruction booklets for practicing various embodiments of the invention. 
   As mentioned above, when the testing is complete, the results can be analyzed and used to create an exercise regimen to enhance athletic performance, including for particular sports. Again, testing can include an isometric test, for example, one or both of the isometric tests  102 ,  104  in  FIG. 1  (the five second isometric test can be included as an indicator of power output but may be addressed the same as and along with the longer ten second test isometric test), the coordination test  106 , the proprioception test  108 , the endurance test  110 , and the strength capacity test  112  for any of the selected squat exercise movement ( FIG. 15 ), side lying glute exercise movement ( FIG. 16 ), latissimus dorsi exercise movement ( FIG. 17 ), chest press exercise movement ( FIG. 18 ), row exercise movement ( FIG. 19 ), lift exercise movement ( FIG. 20 ), and/or chop exercise movement ( FIG. 21 ). There are a number of exercises that can be prescribed to address and improve each of these test results, examples of which include the following: 
   For Squat Movement ( 302 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   One or more of the MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS Isometric Game Series (Level 1, 2, 3, 4, and/or 5)   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Force ( 116 ,  612 ):
         Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   One or more of the MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS Isometric Game Series (Level 1, 2, 3, 4, and/or 5)   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   One or more of the MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS Isometric Game Series (Level 1, 2, 3, 4, and/or 5)   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Force ( 120 ,  712 ):
         Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   One or more of the MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS Isometric Game Series (Level 1, 2, 3, 4, and/or 5)   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         Toe Touch Squats   Dip Bridges   Single—Leg Bridge   Lunge Rotations   Reactive neuromuscular training lower extremity walkaways   Pike peak planks   Plank holds       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         Toe Touch Squats   Dip Bridges   Single—Leg Bridge   Lunge Rotations   Reactive neuromuscular training lower extremity walkaways   Pike peak planks   Plank holds       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         Toe Touch Squats   Dip Bridges   Single—Leg Bridge   Lunge Rotations   Reactive neuromuscular training lower extremity walkaways   Pike peak planks   Plank holds       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         Toe Touch Squats   Dip Bridges   Single—Leg Bridge   Lunge Rotations   Reactive neuromuscular training lower extremity walkaways   Pike peak planks   Plank holds       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Eccentric ( 136 ,  1318 ): 
   Peak force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Total Work ( 234 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Watts ( 148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Watts ( 148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   For Side Lying Glute Movement ( 304 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         MRS series for the games and concentric &amp; eccentric series both for single leg and both legs   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Total Work ( 242 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric &amp; eccentric series (single leg and/or both legs)   Power squat sets   Single Leg Squats   Lunges   Step ups   Box Jumps   Split Jumps   Squat Thrust   Side lunge Chops   Side lunge Lifts   Side lying MRS series single leg both for games and eccentric control   Rebounder weight balls both single leg and bilateral leg   Core board squats both single leg and bilateral legs       

   For Latissimus Dorsi Movement ( 306 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 242 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   For Chest Press Movement ( 308 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 234 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   For Row Movement ( 310 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 234 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   For Lift Movement ( 312 ): 
   Five Second Isometric Test ( 102 ,  602 : 
   Maximum Force ( 114 ,  610 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 234 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   For Chop Movement ( 314 ): 
   Five Second Isometric Test ( 102 ,  602 ): 
   Maximum Force ( 114 ,  610 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 116 ,  612 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Ten Second Isometric Test ( 104 ,  702 ): 
   Maximum Force ( 118 ,  710 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Force ( 120 ,  712 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)       

   MRS concentric and eccentric series (single arm and/or double arm)
         One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Coordination Test ( 106 ,  902 ): 
   Concentric ( 910 ): % of Correct Position ( 122 ,  912 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 914 ): % of Correct Position ( 124 ,  916 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Right ( 108 ,  1102 ): 
   Deviation from the Correct Position ( 126 ,  1104 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Proprioception Test—Left ( 108 ,  1202 ): 
   Deviation from the Correct Position ( 126 ,  1204 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Endurance Capacity Test ( 110 ,  1302 ): 
   Concentric ( 128 ,  1302 ): 
   Peak Force ( 130 ,  1312 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 132 ,  1316 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 134 ,  1314 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 136 ,  1318 ): 
   Peak Force ( 138 ,  1320 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Maximal Speed ( 140 ,  1324 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Total Work ( 234 ,  1322 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Strength Capacity Test ( 112 ,  1402 ): 
   Concentric ( 144 ,  1410 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Eccentric ( 150 ,  1416 ): 
   Peak Force ( 146 ,  1412 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   Average Watts  148 ,  1414 ):
         One or more MRS games (Random Reactive, Isometric Gate, Controlled Route, Random Explosive, Controlled Position, and/or Random Deceleration)   MRS concentric and eccentric series (single arm and/or double arm)   One or more of Ball series (lats, rowing, and/or extension)   Rowing machine (single arm and/or double arm)   Lat pull downs (single arm and/or double arm)   Bench press   Core board press   ½ kneel   Single arm rowing and/or double arm rowing   Double kneel   Overhead pressing   Trunk rolling (single arm and/or double arm)   Chops (single arm and/or double arm)   Lifts (single arm and/or double arm)       

   As also mentioned above, an important problem indicator for each of the tests is a side-to-side deficit over a deficit threshold, such as, for example, over five percent. A different percent deficit threshold can be chosen, but it is recommended that anything more than ten percent be an indication for the need to address and improve the muscle groups that have such a deficit. In one example implementation, a deficit of between five and ten percent may indicate an exercise regimen that is designed to lower the side-to-side deficit of an exercise function (isometric tests, coordination test, proprioception test, endurance capacity test, or strength capacity test) for a particular exercise movement (squat, side lying glute, latissimus dorsi, chest press, row, lift, or chop) to less than five percent by prescribing one or more of the exercises indicated above for improving that exercise function for that exercise movement on only the deficient side, i.e., unilateral exercise, until subsequent testing shows that the side-to-side deficit has been lowered to less than five percent. After the side-to-side deficit is reduced to less than five percent, then bilateral exercises, i.e., on both sides of the body, to improve the overall performance parameters in that function for that exercise movement on both sides of the body may be prescribed. If the deficit is more than ten percent, then it may be appropriate to prescribe unbalanced sets of both unilateral and bilateral exercises for that function, such as, for example, one set of unilateral exercise repetitions and two sets of unilateral exercise repetitions, to both reduce the side-to-side deficit and increase overall bilateral performance parameters for that function. 
   For example, testing for a bicycle rider, as mentioned above and indicated at  502  in  FIG. 5 , may include the five and ten second isometric tests  102 ,  104  ( FIG. 1 ), the coordination test  106 , the proprioception test  108 , the endurance test  110 , and the strength capacity test  112  for both the squat movement  302  and the latissimus dorsi movement  304 . Each of those tests is then analyzed, and, if there is a side-to-side deficit of more than five percent in any one or more of the exercise functions (isometric test, coordination test, proprioception test, endurance capacity test, or strength capacity test) for either or both of those exercise movements (squat and latissimus dorsi), then unilateral and/or both unilateral and bilateral exercises for that function in that movement, as indicated above, may be prescribed as the beginning of an exercise regimen. For example, a side-to-side deficit of more than five percent in the coordination and proprioception functions for the squat movement would indicate prescription of unilateral and/or both bilateral and unilateral exercises including at least one or more of the following exercises to address the coordination and proprioception deficits in the squat movement, as indicated above:
         Toe Touch Squats   Dip Bridges   Single—Leg Bridge   Lunge Rotations   Reactive neuromuscular training lower extremity walkaways   Pike peak planks   Plank holds.       

   Then, as subsequent testing shows those side-to-side deficits to be reduced to less than five percent, then the regimen can progress to those exercises in bilateral sets to increase and/or maintain overall performance in those functions, and it can include any combination of the exercises indicated above to increase overall performance for the remaining functions in both of the squat and latissimus dorsi movements, as indicated above. For example, once all of the side-to-side deficits for all of the functions in both the squat and latissimus dorsi movements are below the desired threshold, such as five percent, then an exercise regimen may include any of the exercises listed above for squats and latissimus dorsi to increase bicycle riding performance or certain aspects of bicycle riding performance, e.g., hill climbing, speed, endurance, etc. 
   A similar testing and analyzing methodology can be followed for enhancing an athlete/subject&#39;s performance in other sports by testing the functions for the exercise movements that are important for such other sports, as indicated, for example, in  FIG. 5 , and then reducing any side-to-side deficits and increasing overall performance by prescribing exercise regimens that include exercises for the functions (isometric tests, coordination test, proprioception test, endurance capacity test, or strength capacity test) in the movements (squat, side lying glute, latissimus dorsi, chest press, row, lift, or chop) that need attention or improvement for a particular sport. As mentioned above, additional information and data, such as more conventional, less objective, test data, can also be used, if desired, and exercises to address any other deficiencies indicated by such other tests can also be added to the exercise regimen. For example, the FMS screening described by Gray Cook in his book mentioned above, although less objective than the testing with MRS equipment, may add useful information relating to limited mobility and/or stability, which can also be addressed by exercises or therapy recommended by Gray Cook or others to improve any limitations observed by such screening. 
     FIG. 30A  is an example printout of lower extremity test results on a spreadsheet for showing example function test and re-test results as quantified by the MRS equipment for all of the isometric, coordination, proprioception, endurance capacity, and strength capacity functions tested in a squat movement of an athlete/subject. 
     FIG. 30B  is a printout of upper extremity test results of a spreadsheet for showing example function test and re-test results as quantified by the MRS equipment for all of the isometric, coordination, proprioception, endurance capacity, and strength capacity functions tested in a squat movement of an athlete/subject. 
     FIG. 30C  is a printout of Functional Movement Screen (FMS) observation test results according to the Gray Cook protocol and grading scale mentioned above. As also mentioned above, such FMS observations can, at the discretion of the trainer/coach and/or athlete/subject, also be considered in formulating an exercise regimen, such as if such FMS observations reveal mobility and/or stability problems. 
     FIG. 30D  is a printout of a comparison of power outputs obtained from a strength capacity test for a squat movement, as described above, and average power measured by a bike exercise machine over five minutes and over twenty minutes. The MRS average power figures are the total average concentric and eccentric power figures from the strength test and then from the endurance test for squats, which indicate theoretical potentials of the athlete/subject for the bike output, and goals can be set for moving the bike performance closer to the theoretical potentials. The bottom portion of the printout shows an example exercise regimen for the athlete/subject to work toward achieving the goals indicated. 
     FIG. 30E  is a printout of helpful information of a spreadsheet tool for the physical fitness regimen, which is based on work by Professor Vladimir Janda, M.D., D.Sc., and adds a list of bicycle activities or performance that can be diminished by various muscular weaknesses.  FIG. 30F  is a similar list for football. 
     FIG. 30G  is a printout of the physical fitness regimen created for an athlete/subject of a spreadsheet tool for the physical fitness regimen. 
     FIG. 30H  is a printout of a checklist for an athlete performing the physical fitness regimen of a spreadsheet tool for the physical fitness regimen. 
     FIG. 30I  is a printout of the bike fit for a bicyclist of a spreadsheet tool for the physical fitness regimen. 
     FIG. 30J  is a printout of the test results for a stationary bike test of a spreadsheet tool for the physical fitness regimen. 
   The various embodiments may utilize MRS rehabilitation equipment or non-MRS rehabilitation equipment. Other exercise equipment that may be designed to implement an embodiment of the invention may also be used to test an athlete/subject. In order for exercise equipment to work with an embodiment of the invention the exercise equipment will need to have comparable measurement capabilities to provide the objective, quantitative, and accurate neuromuscular and muscular performance data for both general neuromuscular and muscular performance and for a side-to-side deficit comparison of neuromuscular and muscular performance. Further embodiments of the invention may look beyond the listed test results and incorporate other results made available by the test equipment. Various embodiments may also test other exercise movements than those listed as necessary to address the physical fitness needs of the athlete/subject. 
   The foregoing description of the invention has been presented for purposes of illustration and description. It is not intended to be exhaustive or to limit the invention to the precise form disclosed, and other modifications and variations may be possible in light of the above teachings. The embodiments were chosen and described in order to best explain the principles of the invention and its practical application to thereby enable others skilled in the art to best utilize the invention in various embodiments and various modifications as are suited to the particular use contemplated. It is intended that the appended statements be construed to include other alternative embodiments of the invention except insofar as limited by the prior art. The words “comprise,” “comprises,” “comprising,” “composed,” “composes,” “composing,” “include,” “including,” and “includes” when used in this specification, including the claims, are intended to specify the presence of stated features, integers, components, or steps, but they do not preclude the presence or addition of one or more other features, integers, components, steps, or groups thereof.