SP Movement Lab

ACL Assessment Instructions

Watch every demonstration before testing. Record each movement exactly as instructed, then submit all 12 video files through the upload form.

Assessment10 movement tests
Submission12 separate videos
Results5–7 business days

Before You Begin

  • Watch the full demonstration for each test before recording.
  • Record horizontally from the front with the full body visible.
  • Keep the camera stable and use a well-lit, unobstructed area.
  • Perform the movements naturally without rehearsing for a better result.
  • Record and upload each listed video as a separate file.
  • Use the exact repetitions shown below—no extra attempts are needed.
Stop immediately if any movement causes pain, dizziness, or instability. Do not complete the assessment during an active injury unless you have been cleared by a qualified healthcare professional.

Assessment Sequence

01

Deep Squat

6 squats • Front view • Landscape

02

Single-Leg 3-Way Toe Tap

9 toe taps each leg • Front view • Landscape

03

Hamstring 90/90 Test

3 repetitions each leg • Front view • Landscape

04

Hamstring Straight-Leg Raise

3 repetitions each leg • Front view • Landscape

05

Rear-Foot-Elevated Split Squat

6 repetitions each leg • Front view • Landscape

06

Inline Walking Lunge

6 lunges • Front view • Landscape

07

15–18-Inch Single-Leg Squat — Heel Straight Down

3 repetitions per side • Front view • Landscape • Upload right and left separately

Right Leg
Left Leg
08

15–18-Inch Single-Leg Squat — Heel Forward

3 repetitions per side • Front view • Landscape • Upload right and left separately

Right Leg
Left Leg
09

Six Consecutive Squat Jumps

6 consecutive jumps • Front view • Landscape

10

Lateral Skater Hops

4 hops each leg • Front view • Landscape

Submit Your Assessment

Confirm that all 12 videos are clear, correctly oriented, and saved as separate files. Google requires you to sign in to upload video files.

Upload My Assessment Videos

Your submission is complete only after the Google Form has been submitted.

Need help? Email joecal@stadiumperformance.com

The SP Movement Lab is a movement-performance assessment intended to identify observable movement patterns and guide individualized training recommendations. It does not diagnose medical conditions or predict whether an injury will occur. Results are delivered within 5–7 business days after a complete submission is received.