“WHAT’S YOUR WEAK LINK”
  —Donna R. Duckworth, B.S., M.Ed. & Caryl D. Putchat, B.S., M.Ed.

Julie Foudy, World Cup Soccer Champion, is an elite athlete. Yet, she has sore knees and a bad lower back which limit her athletic performance. Whether you’re
or a Dad playing basketball with the guys, you may have a weak link too.

No matter what shape your body is in, it’s only “as strong as its weakest link.”
Exercise physiologists recommend strengthening the weak link so the body can
operate efficiently with less injury and fatigue.

Reebok University has put together a Self Mobility Assessment test which you can do on your own. It focuses on mobility (not strength) because muscles that are lacking full range of motion are masking a weakness. In other words, tight muscles are unable to work efficiently and may effect other nearby muscle functions as well.
Muscles that work through full range of motion are stronger—another good reason to keep stretching before, during and after exercise sessions.

Below is the Reebok University Self Mobility Assessment: (You will need a 36-inch dowel broom stick and masking tape.)

1. DEEP SQUAT: To assess the mobility of shoulders, upper back, hips, knees and ankles.
   
   Straddle the threshold of the doorway, facing the inside door frame. Place one foot so the toe is against the door frame and the other foot should be parallel and a shoulder-width apart. Hold dowel behind shoulders with palms up and elbows bent at 90 degrees. Squat, bending your knees to lower than 90 degrees, keeping your heels on the floor. (If you have knee problems, consult your doctor before doing this test.) As you bend, do not touch the door frame with dowel, your head or knees.
   Score: 2 points for performing as above. 1 point if head, knees or dowel touches frame, 0 points if you feel any pain
    
2. HURDLE STEP: To assess how much flexibility is your lifting leg, and if you have good balance reactions on the standing leg.
   
   Stand so you look through the doorway. Cut a piece of tape and place it across the doorway, level with your knees. Hold dowel behind head with shoulders and palms outward. Step into the doorway so when you look down, the tape covers your shoe tip. Be sure your body is as close to the door frame as possible. Without moving your upper body, lift the leg that is closest to the door frame up and over the tape; touch your heel to floor, then bring leg back up, over and down to start position. Repeat with other leg on opposite side of door frame.
   Score: 2 points if heels and knees clear tape, 1 point if you touch tape, 0 points if you feel any pain.
    
3. TIGHT ROPE LUNGE: To assess mobility of the IT band, a tough band of connective tissue that runs along the outside of your thigh. It also shows whether you  have a stable back.
   
   Stand so you’re looking through the doorway. Cut tape the distance from floor to your knee. Mark center of tape. Lay tape in the middle of doorway, perpendicular to the opening. Cut two smaller pieces of tape to make an “I”. Place heel of front foot on one of the “I” and toe of back foot on other end as if walking a tightrope. Without leaning forward or twisting your upper body, lower body into lunge so back knee touches floor and return to start. Repeat on other leg.
   Score: 2 points if both feet stayed on tape, back knee touched floor and upper body did not twist or lean forward, 1 point if you did not perform any of the above and 0 points if you feel any pain.
    
4. ACTIVE STRAIGHT LEG RAISE: To assess the mobility of your hamstrings and hips and the strength of your abdominal muscles.
   
   Lay on floor on back with midpoint of one thigh against the inside door frame, toes of both feet pointed toward ceiling. Keeping opposite leg straight and on floor, lift leg that’s closest to door frame until ankle bone meets the center of frame or goes past it. Repeat with other leg.
   Score: 2 points if ankle meets door frame with opposite leg bending or rolling out at the foot, 1 point if you couldn’t perform above and 0 points if you feel any pain.
   
    
5. SPINAL ROTATION: To assess the mobility of your spine in your upper back.
   
   Sit on the floor with legs crossed, ankles against inside door frame. Hold dowel across chest, over collar bone with arms crossed over it, hands on shoulders. Sit tall with straight back and rotate back so dowel touches the door frame. Repeat on opposite side. Score: 2 points if touched both sides of frame with dowel, 1 point if touched one or no sides and 0 points if you feel any pain.
    

Now that you’ve completed the assessment, you should determine your body’s weakest link. The highest score is 10. Try adding scores for your left and right sides. If you scored less than 2 for any exercises, you need to strengthen that weak
that weak link. The Fit Pro Ball and Manual can help you. The function of the ball is to help your weak links work harder to stay balanced on the ball. Because the ball is round, it’s less stable so your stabilizing or balance muscles are challenged. Knee, shoulder and back pain is usually due to instability. Ball training stabilizes back, shoulder and knee joints. Exercises on the ball also have a high level of carry-over into sports activities as well as everyday living functions.

The Fit Pro Ball Manual has over 28 exercises described and pictured from beginner to advanced levels. Try these exercises from the manual for your weak link. Check out the Log Roll (p.11), Hip Rotation (p.15), Bridging (p.16) and the Ball Squat (p.17).

IF YOU FIND YOURSELF FALLING ASLEEP ON THE WEIGHT MACHINES, YOUR NERVOUS SYSTEM NEEDS A CHALLENGE. TRY THE BALL FOR BETTER STRENGTH, BETTER BALANCE AND BETTER PERFORMANCE!