Quad Table Reach

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The DWMA Quad Table Reach is a single movement screen that examines the following kinetic chain joint segments:

• Hip Flexion
• Hip Extension
• Quad Extension
• Hamstring Extension
• Ankle Stability

TIP #1: Cue the athlete, when hinging forward, to shift the hip of the balancing leg backward so not to place all the forward hinging weight on the ball of the foot — preferably over the heel and forefoot.

TIP #2: Additionally, cue the athlete when grabbing the foot and hinging forward to press the leg against the hand to aid with balance, enhance the stretch, and assist with agonist-antagonist hip flexion-extension.

MOVEMENT SCREEN INSTRUCTIONS

The next dynamic movement assessment is a single movement I call quad table reach. As the athlete performs this movement, they transition into a balanced, forward-leaning quad stretch, utilizing an opposite hand, opposite foot grab, while leaning forward and reaching out into a table position. As the athlete does this, they should flex and try to extend the knee behind them, while maintaining proper body posture, with the chest and shoulders square to the floor, and avoid any undesirable twisting motion.

Specifically, during this movement, you want to study hip flexion and extension in the opposing, balancing leg. Quad extension and hamstring extension. If the athlete struggles to comfortably bring their knee up behind them while reaching out into a flat, table position, it’s recommended the athlete be assigned quad and hamstring mobility exercises outlined in the kinetic chain corrective exercises video. Furthermore, if the athlete struggles to maintain balanced posture during or between movement transitions, they would likely benefit from ankle strengthening exercises, again, as illustrated in the kinetic chain corrective exercise video.