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Step-down control test
Muscle ImbalanceAim: Control quality, knee position, pain, shakiness, and left/right difference.
Downhill running requires eccentric control: the quads lengthen while braking the body. If the knee collapses inward, the hip drops, or the athlete cannot lower smoothly, steep descents may become a major limiter. This is especially relevant where the report identifies steep descending and eccentric quad load as a key race demand.
quadriceps
How to perform it
- 1Stand on a step or low box.
- 2Place one foot near the edge and let the other foot hover off the step.
- 3Slowly bend the standing leg and lower the free heel toward the floor.
- 4Lightly touch the heel down, then return to standing.
- 5Complete 5–10 controlled reps each side.
What to record
Control quality, knee position, pain, shakiness, and left/right difference.
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