Ten minutes.
Four movements.
Your starting line.
Before anyone writes you a program, a coach needs to see how you actually move. So you film four simple movements in your own living room, send the video, and get back a plain read on where you are starting from, scored against published age norms. It costs nothing, and if you stop there you still keep your numbers.
Set it up once.
This takes two minutes and it is the difference between a coach being able to read your joints and having to guess.
Landscape, not portrait. Set it on something at about waist height.
Eight to ten feet, so your whole body stays in the frame the entire time.
A sturdy chair with no arms, pushed flat against a wall so it cannot slide.
The light source should face you, behind the camera. Do not film into a window.
Do not edit it, do not do retakes. A coach needs to see how you actually move, including the parts you would cut.
Safety, plainly: the chair goes flat against a wall so it cannot slide. Stop if something hurts. If you have a heart condition, a recent operation, or your doctor has told you to be careful with exercise, speak to them before you film this.
What you are
filming, and why.
Sit centred on the chair, arms crossed over your chest. Stand all the way up to straight hips, then sit all the way down. As many times as you can in 30 seconds.
Why it is in here: This is lower-body power and knee stability, and it is the single number your guarantee is measured on. There are published age norms for it, so your score means something the day you get it.
Open a sturdy door and stand facing the edge. Hold a knob in each hand, put your feet close to the base of the door, lean back with straight arms, then pull your chest to the edge. Five controlled repetitions.
Why it is in here: Grip, upper-back pulling strength and how your spine holds position under load. It shows a coach what your shoulders will tolerate before anything gets programmed.
From sitting, stand, walk ten feet to a marker, turn, walk back and sit down. Time the whole thing in seconds.
Why it is in here: Balance, coordination and turning under your own control. Turning is where most falls actually happen, so this one matters more than it looks.
Sitting tall, reach one arm over your shoulder and down your spine. Reach the other hand behind your back and up. Try to touch your fingers, hold for three seconds, then swap sides.
Why it is in here: Shoulder range and chest tightness, and the second number in your guarantee. It is also the fastest thing to improve, which is why it is worth having a baseline for.
One file. No editing.
Send the raw recording. Do not trim it and do not do a better take, because the parts you would cut are the parts a coach most needs to see.
On WhatsApp
Fastest. Send the video straight to the coaching team and you can ask questions in the same thread.
By email
If the file is large, upload it to Drive or Dropbox and send us the link instead.
Frequently asked questions
Does the assessment cost anything?
No. You film four movements at home, send the video, and a coach reads it and tells you what they would do with you and where you are starting from. If you go no further, it has cost you nothing and you still have your baseline numbers.
What if I cannot do one of the movements?
Then film yourself attempting it and stop when you need to. That is real information, not a failure. A coach would far rather see what actually happens than read a description of it, because what you cannot do yet is what decides how your program is built.
Do I need any equipment?
A sturdy chair without arms, a door, about ten feet of clear floor, and a phone. Nothing else, and nothing to buy.
Is this safe to do on my own?
The four movements were chosen because they are safe to attempt unsupervised, and the chair goes against a wall so it cannot slide. Stop if anything hurts. If you have a heart condition, a recent operation, or your doctor has told you to be careful with exercise, talk to them before you film.
How long until I hear back?
A coach reads your video and comes back to you, usually within two working days. You get a plain read on your numbers against published age norms, and what they would actually do with you.
What happens to my video?
It goes to your coach and stays with the coaching team. It is not published, not used in marketing, and not shared with anyone else without your permission.