The Key to Smarter Training and Injury Prevention
In the world of sports and fitness, there’s a common misconception that success is simply about working harder. Many athletes push through training sessions without a clear plan, hoping that effort alone will yield results. But without proper assessment, how do you know if your training is truly effective?
At Athlete Within Performance Training, we’ve seen it all—athletes following workouts they found on social media, fitness enthusiasts grinding through exercises that might not be right for their bodies, and competitors unknowingly training in ways that lead to injury instead of peak performance. That’s why we created The Athlete’s Edge: Performance Testing for a Lifetime of Success—a free ebook designed to help you take control of your training by identifying strengths, weaknesses, and the areas that need improvement.
Why Performance Testing Matters
Imagine you're a basketball player who relies on explosive jumps to grab rebounds. You train hard every day, but how do you truly know if you're making progress? If your vertical jump is below average, doesn't it make sense to adjust your training to target the specific areas holding you back?
Or, maybe you’re a runner struggling with recurring knee pain. You might think it's simply from overuse, but without testing key areas like your mobility, balance, and core endurance, you won't know if underlying muscular imbalances are making the problem worse.
Training without proper assessment is like driving without a map. You might be putting in the effort, but are you on the right path? Performance testing, such as the vertical jump test, offers clear data that reveals where you're excelling and where improvement is needed. It gives you the roadmap to train smarter and more effectively, not just harder.
The Three Essential Tests for Athletes of All Levels
In The Athlete’s Edge, we guide you through three simple but powerful fitness tests that reveal critical insights about your body:
The SOLEC Balance Test – Balance is the foundation of athletic performance and injury prevention. Without good balance, movements become inefficient, increasing the risk of falls, sprains, and long-term joint issues. This quick 40-second test can help identify weaknesses and show you where to improve.
The Vertical Jump Test – Explosive power is essential in nearly every sport, from sprinting and weightlifting to tennis and hockey. Even if you’re not competing, understanding your jump ability can tell you a lot about your lower-body strength and fast-twitch muscle fiber capacity.
The Plank Test – A strong core is crucial for stability, endurance, and injury prevention. Many athletes experience back pain from focusing on lifting heavy weights without building core endurance or learning proper deep core activation strategies. This test will help determine whether your core is functioning as it should to support your movement and performance.
Each of these tests provides a snapshot of where you currently stand—and more importantly, where you need to focus your training.
Real Athletes, Real Results
We’ve worked with countless athletes and active individuals who thought they were training effectively—until they saw their test results. Take, for example, one of our clients who had been struggling with chronic lower back pain despite being able to squat over 200 lbs. After testing, we found that their core endurance was rated "poor," meaning their spine lacked the necessary support for heavy lifting. By adjusting their training to better utilize their core in every lift, they decreased their back pain and saw significant improvements in their squat.
How to Get Started
If you’re ready to take the guesswork out of your training, download The Athlete’s Edge: Performance Testing for a Lifetime of Success. Inside, you’ll find step-by-step instructions, video demonstrations, and strategies to improve your performance based on your test results.
By understanding your baseline, you’ll be able to:
✅ Train smarter and more efficiently
✅ Reduce the risk of injury
✅ Improve your strength, power, and endurance
✅ Stay active and strong for years to come
At Athlete Within Performance Training, we believe that every athlete—whether elite, recreational, or just someone who loves movement—deserves a plan designed specifically for their needs. The Athlete’s Edge is your first step toward a stronger, healthier, and more powerful future.
STACEY CARSWELL
Stacey Carswell is a Certified Strength and Conditioning Specialist and Personal Trainer dedicated to helping athletes and active individuals move better, feel stronger, and perform their best at any stage of life. With a background in fitness, rehab, and wellness promotion, she brings a thoughtful, science-based approach to every client she works with. Learn more about Stacey and her coaching philosophy here.
Disclaimer:
The information provided in this blog is for general educational purposes only and is not intended as medical or professional advice. Always consult with a healthcare professional or certified trainer before beginning any new exercise program or making significant changes to your diet or fitness routine. The author is not responsible for any injuries or health issues that may arise from following the advice provided.
