Rotation test standing on one leg
From a physical point of view, the posture of the human body is extreemly unstable. For a normal upright posture when standing or moving, we constantly need muscle work, which must be coordinated via the central nervous system.
Especially for tennis players, rotation in the one-legged position is a useful test to check the stability, sense of balance, stabilizing muscles (buttocks, hips and trunk) and bilateral rotation ability.
- Take an upright stand and let your arms hang loosely.
- Close your feet.
- Lift one leg and hold it at a 90° (hip and knee) angle.
- Stretch both arms forward (palms together).
- The hands represent the “markers” for the rotation angle.
- In a stable one-legged position (hip/knee 90°) twist the upper body as far as possible.
Check both directions.
Change the standing leg and repeat the procedure.
Stand on one leg:
- If you can hold this position stably without evasive movements, longer than 30 seconds per leg, you are in the green zone.
- If you can hold this position stable on only one leg for more than 30 seconds without evasive movements, you are in the yellow zone.
- If you find it difficult to maintain this position on both legs (left or right) without evasive movements, you are in the red area.
Rotation in one-legged stand:
- If you can rotate more than 60°, you are in the green area.
- If you can rotate 40°-60°, you are in the yellow area.
- If your ability to rotate is 40° or less, you are in the red area of the classification.
This “Testing” gives you information about your status quo in a simplified form. A kind of functional diagnosis. It helps you to get a picture of your functionality and quality of movement in order to filter out your strengths and weaknesses and it should help you to develop a feeling for whether your body, joints, muscles and certain movements are “rusty” or not. With your results you can determine which areas are more in need of attention.Silvester Neidhardt