<aside> 💡 SportsVisionTip: For best results, focus on maintaining proper form throughout the exercise. Consistent technique, especially during explosive movements like Jump Squats and High Knees, will give more accurate insights for your QOM and RSI scores.

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Functional Screening: Assess Your Movement Quality and Reactive Strength

Overview: Functional Screening evaluates an athlete’s movement quality and reactive strength through video analysis, generating two key scores:

• QOM (Quality of Movement): Measures your movement quality, focusing on technique, alignment, and efficiency.
• RSI (Reactive Strength Index): Assesses your ability to quickly transition from an eccentric (lengthening) to a concentric (shortening) muscle contraction during explosive movements.

What You Need to Do:

1. Record Two Videos:
   • High Knees: Record a 15-second video of High Knees. Follow the instructions below.
   • Jump Squats: Record a 15-second video of Jump Squats. Follow the instructions below.

Recording Tips:

• Ensure only one person is visible in the video frame.
• Record with high clarity and focus.
• Record in a well-lit area.

Instructions for High Knees

• Stand upright with feet hip-width apart, arms at your sides, back straight, and gaze forward.
• Alternately lift your knees towards the chest, aiming for thighs parallel to the ground, foot flexed, mimicking a running motion in place.
• Swing arms in sync with the opposite leg, keeping elbows bent and movements fluid.
• Maintain a rhythmic pace and upright posture, with controlled, steady movements and consistent breathing.

high-knees.mp4

Instructions for Jump Squats

• Stand with feet shoulder-width, toes forward.
• Keep spine straight, chest up, eyes forward, and hands in front for balance.