May 20, 2025, 6:30 p.m. – 8:30 p.m

Come join the Masters group to hear about what we have planned for the 2025 season. We'll discuss practices, special events, clinics and regattas. If you'd like to participate, we'll be running our first of three Functional Movement Assessments - a test of your flexibility.

ONEC Functional Movement Assessment

A great way to assess and improve flexibility with the goal of better rowing and reduced risk of injury. Keep in mind this is our first assessment, with the goal of getting a personal baseline so that we can work on improving our flexibility together throughout the season. You'll need to bring a pen.

PURPOSE

• The purpose of this assessment is to help identify any movement biases or discrepancies, major injury risks, and if further investigation is required.

• Having a high score does not guarantee the athlete will remain injury free throughout their season but having a low score does indicate a higher likelihood of injury.

• If an athlete has a low score or pain with testing, it would be worthwhile for them to be assessed by a professional to create a plan that will help set the athlete up for a long and enjoyable rowing career.

• The movements are specific to the rowing motion and positions the athlete will need to not only get into but also need to be strong in.

• This is a basic rowing scan intended for athletes of all levels

TESTS

• Calf Knee to wall test (need masking tape and pen)

• Lat Dorsi Flexibility

• Shoulder Rotation (need “clinometer” app)

• Spinal Rotation

• Hamstring Length

• Active Straight Leg Raise

• Push Up

• Side Plank

• Full Squat

• Catch Position

• Finish Position