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Doel:
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Capacity of the hamstring muscle group
Herhalingen:
Zoveel mogelijk in een ritme van één seconde omhoog, één seconde omlaag
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Uitvoering:
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Lie on your back with one foot resting on a stable box or bench 48cm high
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Shuffle away from the box until there is only a slight bend at the knee
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Float the opposite leg so it remains uninvolved
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Place the arms across the chest
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Push through the heel on the box to raise the hips until there is a straight line between knee, hip and shoulder
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Lower the back down until the buttocks lightly touch the floor
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Perform both upward and downward phases under control (1sec up, 1sec down) without bouncing
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The knee should remain slightly bent throughout the test
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The test is terminated when the technique or tempo can no longer be achieved
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Record how many repetitions you achieve on the right and the left sides
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Scoren:
A discrepancy of more than five in the repetitions between the right and left sides signifies an asymmetry and is also a cause for concern.
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Herhaling
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