This is a direct test of strength vs. core. Core strength is important – it helps maintain proper pelvic alignment, and aids in proper muscle function. To test, the athlete faces a wall with toes touching the wall, stands tall, eyes straight ahead, hands behind head, and squats down until they reach a full parallel squat. The wall keeps the nose, knees, and chest from reaching ahead of the toes (perfect form). If the athlete falls backwards before reaching full parallel, they need strength training. When the athlete can get to parallel, and back up again to standing, weight can be added to make the test harder. Remember, never add weight until perfect form is achieved at the previous level.

This checkpoint tests the soleus muscle. The soleus is nicknamed the “second heart” of the body due to its close proximity to the saphenous vein, which helps return blood to our heart from the lower extremities. Its proper function is key in efficient propulsion, recovery, and ACL posterior susceptibility reduction. To test, the athlete is asked to stand tall with feet shoulder width apart and squat down to get their butt to the floor. If they have to lift their heel to get it all the way down, there is some kind of contraction in the soleus that will require foam rolling or trigger point reduction therapy to fix.

The power clean is an explosive multi-joint contraction that simulates hitting and getting your hips through the ball. This exercise can be performed with low weight and excellent form, and depending on the athlete’s level, they can use a weight bar or broom stick. This is a triple extension exercise that requires proper sequencing of movement. Knees into extension, toes into extension, shoulders brought up ... All with speed.

Another good exercise for developing the power to strength ratio, especially in the lower body, is the hex bar deadlift. This is an alternative exercise to the standard dead lift that is just as effective, if not more so. The hex-bar (or trap bar) deadlift puts the athlete at a better mechanical advantage while taking stress off their lower back and allowing them to engage all the same muscle groups. To perform this exercise, the athlete is asked to stand in the middle of a hex bar and squat down to grab the handles. Their thighs should be just above parallel to the floor with their torso bent forward at about a 45-degree angle. Drive their heels through the floor as they extend at the knees and hips to reach a fully upright position, then they slowly lower the bar back to the start. Remember, form is the key and should be kept intact when adding weight.

Plyo's are jump-training exercises in which muscles exert force in short periods of time, with the goal of increasing power, speed, and strength. Good form and soft landings should be the focus. There is no sense in continuing these exercises if the ground contact time of the athlete’s jump is increasing too much. Remember power = height divided by ground contact time. Doing lower boxes with a quicker ground contact time will help with enhance explosivity

Performed in various positions, the plank is one of the better exercises an athlete can do for their core because it builds isometric strength and helps improve their posture. Depending on the type of plank they choose, they can also engage their back, arms, shoulders, glutes, and hamstrings. This is also a good time to work on the Obturator lnternus maneuver. The obturator internus, along with 5 other muscles, creates external rotation of the hip, flexion or extension, abduction, and is an important stabilizer of the hip joint. Make sure to be breathing properly in each position

This exercise is one of the most popular posterior chain exercises, strengthening the hamstrings at both the knee and hip joint. It also works the glutes, lower back, and calves. The glute ham raise can help athletes run faster and jump higher, and is also great for reducing risk of hamstring strains and ACL injuries. Repetitions should be performed very slowly while maintaining great form

A basic upper-body strengthening exercise, pull-ups work various muscle groups in the back, shoulders, arms, abdominals, and hands. There are many variations and grips that can be used during this exercise, and if needed, you can attach additional weight around the waist. As with all other activities in Flight School, perfect form is the predecessor of added weight and repetitions.