Unlock hip control in five minutes.
Run the guided screener, capture clean angles, and walk away with a targeted plan that keeps your hips loose, powerful, and pain-free when the pace ramps up.
- Runtime
- 5 minutes
- Tests covered
- 3 core screens
- Plan delivery
- Instant
Guided clips + countdowns per test.
FABER, FADIR, and 90/90 hang.
Auto-generated inside Gymflow.
FABER (Figure-4)
Posterior capsule glide & groin tension
Line up your ankle above the opposite knee, press gently on the bent leg, and note where the knee floats.
Goal: knee within 4″ of table height and 35° external rotation on video overlay.
FADIR
Anterior pinch & rotational clearance
Drive knee toward the midline then arc down toward the opposite shoulder with a slow internal rotation.
Goal: smooth arc through 20° internal rotation with no pinch or click in the crease.
90/90 Hang
End-range external rotation & glute activation
Stack shin parallel with front edge, keep chest tall, and hinge over the front leg without collapsing.
Goal: chest over the ankle and hips level while maintaining breath control for 3 reps.
Coach Tip
Pinch notes, discomfort ratings, and angle gaps sync automatically to your analytics dashboard so you can spot trends before they turn into missed ice time.
Workflow
Designed for athletes to self-run, built for coaches to trust.
The screener keeps players in motion and gives staff clean data. Every step is filmed, timestamped, and labeled so you never wonder how a result was captured.
Prep the station
Set your phone or tablet at hip height. The screener walks you through lighting, camera angle, and the quick warm-up drill to prime your hips before the first rep.
Follow guided clips
Each test plays a coaching video, counts you in, and shows live angle targets. Simple prompts help you capture both sides without stopping to re-read instructions.
Review risk flags
Instant results highlight asymmetries, pinch sensations, or restricted ROM. You get color-coded badges plus notes your coach can review inside Team HQ.
Personalized Mobility Plan
Risk flags translate directly into corrective work.
Once you finish the screener, Gymflow builds a three-phase plan that rotates mobility, activation, and strength pairings. Each recommendation references the exact cues from your clips so execution stays sharp.
- Risk badges surface lateral vs. medial restrictions, comfort ratings, and asymmetries greater than 7° so you know what needs attention first.
- Targeted mobility stacks drop into your warm-up builder and weekly planner with ideal frequency and rest timing baked in.
- Coaches can edit assignments, add notes, or push reminders to athletes who miss a prescribed session.
Mobility dosage
Auto-builds micro-sessions for pre-skate, off-ice, and recovery days so you keep the hips open without crushing volume.
Strength pairings
Links the right lift or accessory (Cossack flows, Copenhagen ISO, banded hip cars) to each flagged pattern.
Progress checkpoints
Drop in updated videos every two weeks. Charts show ROM changes, discomfort ratings, and completion streaks.
What athletes notice
Feedback stays actionable—on the bench and in the gym.
Athletes see their movement ratings, video thumbnails, and cues in one place. No more guessing if they improved or which drill to hit before practice.
- Clear injury watchouts to inform athletic trainers before tightness becomes a scratch.
- Video cues recap the exact tempo and breath rhythm to hit between periods or lifts.
- Trend lines highlight when ROM is trending down so staff can intervene fast.
Session summary
Hip health snapshot
- LLeft FABER knee sits 2.5″ higher than right—add adductor breath flow before practice.
- RRight FADIR smooth—no reported pinch.
Mobility stack
- 2x/week: 3 rounds of 90/90 lift-offs with tempo cues.
- Game day: 60s adductor rock-back + breathing reset.
- Post-skate: Foam roll lateral hip 45s each, then banded hip CARs.
FAQ
Get the details before you launch with your team.
Still curious about the workflow or how the plan integrates with your current setup? Here are the quick answers.
- How long does the screener take?
- The full flow is five minutes or less. We front-load setup tips, run three guided tests per side, and auto-save your clips so you move directly into the summary.
- Can coaches see the results?
- Yes. Team staff get notifications inside Gymflow with the same risk flags, notes, and recommended mobility stacks so they can plug them into practice plans.
- Do I need equipment?
- Just a phone, a firm surface, and a small space. Optional mini band and foam pad suggestions appear if you want to level up the activation pieces.
- How often should I retest?
- We recommend retesting every four weeks in-season or bi-weekly during rebuild phases. The screener tracks your history and surfaces when a re-check is due.