Free athletic ability assessment · 11 questions

Athletic Ability Assessment.

Choose one level for each ability. See where you stand in Strength, Power, Stability, and Mobility—then get one clear place to begin.

Strength
Power
Stability
Mobility

Start here

Choose your current level.

Select the highest standard you can meet cleanly today. Use recent performance—do not test a new max. Stop if any movement causes pain.

0% mapped

Outcome 01

Strength

Force through pushing, pulling, squatting, and hinging.

01PushWhich best describes your current pushing ability?

This progression combines floor pushing, bench strength, and inverted pushing preparation: controlled feet-on-wall setup → wall walk → chest-to-wall handstand. Meet every standard in the level. Strict push-ups finish within one inch of the floor with full lockout and an organized body line.

Level 0 · Starting PointNot yet able to perform one strict floor push-up or place both feet on the wall to begin a wall-walk progression with control.Level 1 · Foundation1–4 strict floor push-ups, a controlled feet-on-wall setup as the starting position for a wall walk, AND a bench press of at least 0.5× bodyweight.Level 2 · Capable10–15 strict floor push-ups, 1 controlled wall walk, AND a bench press of at least 0.75× bodyweight.Level 3 · Peak20 strict floor push-ups, 3 controlled wall walks, a chest-to-wall handstand, AND a bench press of at least 1× bodyweight.

02PullWhat is your highest clean pulling standard?

A strict pull-up starts in a full hang, finishes with the chin over the bar, and uses no kip.

Level 0 · Starting PointNo strict pull-up yet; may be training hangs, rows, or controlled negatives.Level 1 · Foundation1–2 strict pull-ups.Level 2 · Capable3–10 strict pull-ups or a clean, lightly weighted pull-up.Level 3 · Peak3 clean weighted pull-ups with approximately 50% bodyweight added.

03Squat StrengthWhat is your strongest recent technically sound squat?

Use a recent estimated 1RM or current known capacity. Do not attempt a new max for this assessment.

Level 0 · Starting PointBodyweight, goblet, or introductory loaded squat; may not have trained a loaded squat yet.Level 1 · FoundationBack squat below 0.75× bodyweight.Level 2 · CapableBack squat 0.75–1.49× bodyweight OR front squat 0.50–0.99×.Level 3 · PeakBack squat at least 1.5× AND front squat at least 1.0× bodyweight.

04Hinge / DeadliftWhich best describes your hinge strength?

Use a recent technically sound deadlift or current known capacity. Do not attempt a new max for this assessment.

Level 0 · Starting PointLearning the hinge, have not deadlifted, or deadlift below bodyweight.Level 1 · FoundationDeadlift 1.0–1.49× bodyweight.Level 2 · CapableDeadlift 1.5–1.99× bodyweight.Level 3 · PeakDeadlift 2× bodyweight or more.

Outcome 02

Power

Readiness to jump, land, and sprint with confidence.

11Power & Sprint ReadinessWhat is your current power and sprint readiness?

Choose Level 0 if you are currently dealing with a lower-body injury or if jumping or sprinting causes discomfort. Level 3 is based on recent training history—do not attempt a new maximal jump or sprint for this assessment.

Level 0 · Starting PointI do not currently jump or sprint, I am unsure about either, or either causes discomfort. I cannot balance on one leg for 10 seconds, or I am currently dealing with a lower-body injury.Level 1 · FoundationI can balance on one leg for 10 seconds on both sides, perform controlled small hops forward and backward, and skip comfortably.Level 2 · CapableI can perform 20 controlled single-leg calf raises on each side, complete a controlled depth drop from a low box and stick the landing, and box jump with confidence in my landing.Level 3 · Power ReadyI am familiar with pogos, broad jumps, and maximal vertical jumps, and I have sprinted regularly within the past three months.

Outcome 03

Stability

Control, balance, and strength in demanding positions.

06Deep SquatWhat is your highest clean deep-squat standard?

Use the deepest position you can control while keeping the heels planted unless the level states otherwise.

Level 0 · Starting PointChair squat, partial depth, or substantial support is needed.Level 1 · FoundationCan reach parallel, or can go deep only with the heels elevated.Level 2 · CapableComfortable 30-second deep-squat hold with heels down.Level 3 · Peak60-second hold plus 5 controlled full-depth reps with heels down.

08ATG Split SquatWhat is your highest controlled ATG split-squat standard?

The rear knee never touches the floor. Preserve rear-hip extension, front ankle mobility and hip flexion, pelvic control, an upright torso, and balance.

Level 0 · Starting PointCannot enter the position with control, or can only use partial range with hand support and front-foot elevation.Level 1 · FoundationDeep position with support or elevation, but the back knee bends, rear-hip extension is lost, the torso tips, or balance breaks down.Level 2 · CapableFull position on an elevated front foot without hand support, with the rear knee suspended.Level 3 · Peak5 controlled reps per side from the floor while preserving every standard.

Outcome 04

Mobility

Usable range through the ankles, shoulders, spine, and hamstrings.

05Ankle MobilityUsing your more limited ankle, how far can you complete a knee-to-wall test?

Keep the front heel flat and measure the distance from the big toe to the wall.

Level 0 · Starting PointLess than 3 cm, including if the knee cannot reach the wall with the toes nearly touching it.Level 1 · Foundation3–5 cm.Level 2 · Capable6–9 cm.Level 3 · PeakAt least 10 cm on both sides without a major side-to-side difference.

07Shoulder OverheadHow far can your arms travel overhead while standing?

Keep the elbows straight and the ribs controlled.

Level 0 · Starting PointArms stop around 45° above horizontal or cannot move meaningfully overhead.Level 1 · FoundationArms reach overhead but remain well in front of the ears.Level 2 · CapableBiceps reach the ears with straight elbows and controlled ribs.Level 3 · PeakArms travel behind the ears without elbow bend or rib flare.

09PikeWith straight knees, what is your deepest controlled pike?

Keep both knees straight and use the furthest position you can reach without forcing it.

Level 0 · Starting PointHands remain above the knees or reach the shins.Level 1 · FoundationHands reach the ankles or toes.Level 2 · CapableFingertips or palms reach the floor.Level 3 · PeakPalms reach the floor comfortably with the torso moving toward the thighs.

10BridgeWhat is your highest controlled bridge standard?

Choose a level you can perform without pain and while maintaining control.

Level 0 · Starting PointCannot lift into a floor bridge yet; may be using an introductory wall-bridge progression.Level 1 · FoundationSmall floor-bridge lift, but the position is short and feels extremely heavy.Level 2 · CapableElevated bench bridge OR a controlled floor bridge with bent or straight arms.Level 3 · PeakHigh straight-arm bridge with shoulders opening toward or beyond the hands, hips elevated, and weight controlled between arms and legs.

Educational only—not medical advice or diagnosis. Do not attempt a new max for this assessment. Stop if a movement causes pain or concerning symptoms.