Range Screen
Range Screen
Check the positions you use before adding more load. The Range Screen uses five existing Full Range checks and two draft checks awaiting coach confirmation. Draft checks do not affect your score. Stop at pain and speak with a physio rather than working through it.
By Dai Manuel (Coach Moose) · Last reviewed
Which positions can I check?
Knee to wall
Half-kneeling facing a wall, front foot flat. Drive the knee forward to touch the wall without the heel lifting. Slide the foot back until you can't. Measure big toe to wall.
Pass standard: 10 cm or more, and sides within 2 cm of each other.
Overhead squat
Broomstick overhead, feet in your wall ball stance, three slow reps.
Pass standard: Hip crease below the knee, heels down, stick stays over the middle of your feet.
Thomas test
Sit on the very end of a bench, hug one knee to your chest and roll back. Let the other leg hang.
Pass standard: The hanging thigh rests at or below bench height with the knee bent close to 90 degrees.
Back-to-wall reach
Head, upper back and butt on the wall, low back flat. Raise straight arms overhead.
Pass standard: Thumbs touch the wall without your ribs flaring or low back arching.
Active straight leg raise
Lie flat, lift one straight leg as high as you can while the other stays flat.
Pass standard: The raised ankle passes the middle of the opposite thigh with both knees straight.
Front rack check
Draft, awaiting coach confirmation. Excluded from the score.
With an unloaded broomstick, explore a comfortable front rack. Stop if wrists or shoulders hurt.
Pass standard: Draft standard for coach confirmation: elbows can point forward with the stick resting comfortably at the shoulders, without forcing the wrists.
Seated thoracic rotation
Draft, awaiting coach confirmation. Excluded from the score.
Sit tall with feet supported and arms crossed. Turn gently each way while keeping your pelvis still.
Pass standard: Draft standard for coach confirmation: comfortable rotation each way without moving the pelvis. No validated numerical threshold is assigned.
Stop if a test or drill causes pain. Pain, numbness, or no change after six weeks is a reason to see a physio. This screen is not a diagnosis.
Get the Full Range planWhat else should I know?
Is the Range Screen a diagnosis?
No. It is a movement check, not a diagnosis or a prediction of injury.
Do the draft checks count towards my score?
No. Only the five existing Full Range checks count. The other two need coach confirmation.
What if a test hurts?
Stop. Pain on any check, including a draft check, means seeing a physio rather than following drills.
What does the research say?
- Powden, Hoch and Hoch (2015). Reliability and minimal detectable change of the weight-bearing lunge test: a systematic review.
- Afonso et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.
- Skopal, Drinkwater and Behm (2024). Application of mobility training methods in sporting populations: a systematic review of performance adaptations.