This test was developed by Steve Myrland, a sports performance coach with Myrland Sports Training in Wisconsin; Bill Knowles, an athletic trainer and rehab specialist with iSport Training in Vermont; and Vern Gambetta, a conditioning expert who has worked with players from the developmental levels to the elite national and pro soccer teams. It requires a standard adjustable track hurdle or a Smart-Hurdle made by Beacon Athletics. A measurement of your leg length from the crest of your hip bone to the floor is used to set the hurdle, as well as individualize the test.
Objective: Evaluate lower-body mobility, dynamic balance, and core strength and control.
Equipment: Adjustable track hurdle or Smart-Hurdle, measuring tape
Procedure: Set the hurdle so that the crossbar is perpendicular to a measured line on the floor. This line is the measurement of your leg length. The midpoint of the crossbar should divide your measured leg length. For example, if your leg length is 40 inches (102 cm), then place the crossbar at 20 inches (51 cm). At this point, you can now align yourself (if moving left to right) with your right foot starting at your leg length (40 in.) according to the measured line on the floor. The adjustable hurdle height should be set at a starting height of 30 inches (75 cm).
Objective: Evaluate lower-body mobility, dynamic balance, and core strength and control.
Equipment: Adjustable track hurdle or Smart-Hurdle, measuring tape
Procedure: Set the hurdle so that the crossbar is perpendicular to a measured line on the floor. This line is the measurement of your leg length. The midpoint of the crossbar should divide your measured leg length. For example, if your leg length is 40 inches (102 cm), then place the crossbar at 20 inches (51 cm). At this point, you can now align yourself (if moving left to right) with your right foot starting at your leg length (40 in.) according to the measured line on the floor. The adjustable hurdle height should be set at a starting height of 30 inches (75 cm).
Figure 2.4 Myrland hurdle under test.
Start the hurdle test by moving left to right, stepping with your inside foot (left) under and through the center of the hurdle without making contact with your body (figure 2.4). A countermovement back to the starting point while anchoring the opposite foot completes one level of the test. This process continues while the hurdle is lowered another 3 inches (8 cm) after each successful attempt, until you make contact with the crossbar. Record the lowest mark and note any differences between right and left movements.Evaluation: If you cannot lower your body below the first level (first locking hole on the hurdle uprights) without touching the crossbar, it is a good indicator that you have tightness and restrictions in movement, namely your hamstrings, hips, and lower back. You should focus more attention on stretching these areas.
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