Triathlon S&C Screen | Run, Swim & Bike Combined

Description

Triathlon doesn’t give you three separate bodies for three separate sports — a hip restriction, a weak glute or a stiff thoracic spine shows up in more than one leg of your race, and testing each discipline in isolation misses exactly that. This screen is built around the body of a triathlete specifically: the mobility, strength, power and control that running, swimming and cycling each demand, read together as one picture rather than three disconnected reports.

Running is a repeated-impact sport in a way swimming and cycling simply aren’t — every stride is a landing event, and how well you control that landing is directly tied to injury risk over the run leg specifically. And triathlon racing has real power-relevant moments across all three disciplines — a hill attack on the bike, a surge in open water, a finishing kick off the run — even within an overall endurance framework. Both are tested here properly, not assumed away because the sport is endurance-based overall.

Who this is for

Triathletes who want one efficient baseline across swim, bike and run, rather than three separate sport-specific sessions — especially useful for finding the kind of limiter that quietly costs you in more than one discipline at once, which a single-sport screen would only ever catch from one angle.

What’s included

– Movement (4 tests) — single-leg balance, single-leg squat, step-down and walking lunge. The single-leg control behind your run stride, your pedal stroke, and your stability in the water.
– Mobility (5 tests) — ankle dorsiflexion (push-off and pedal stroke), ankle plantarflexion (streamline and kick), hip flexor length/Thomas test (the position both running and cycling put your hips through, just in opposite directions), hamstring length, and thoracic rotation (body roll in the water, position tolerance on the bike).
– Core (4 tests) — side plank, bird dog, dead bug and an anti-rotation hold — the trunk stability behind body roll in the water, power transfer on the bike, and connected form late in a run.
– Shoulder (6 tests) — internal/external rotation, posterior cuff and deltoid endurance, scapular control, lat and pec length, and lat and shoulder strength. Swimming asks more of your shoulders than the other two disciplines combined, and this is tested in full.
– Neck (1 test) — cervical rotation, read against your habitual breathing side.
– Hip (1 test) — hip abductor strength, relevant to your glutes on the bike, your body position in the water, and your knee health on the run.
– Strength (2 tests) — single-leg calf raise and split squat capacity, feeding directly into push-off power on the run and pedal-stroke capacity on the bike.
– Power (2 tests) — countermovement jump and single-leg hop, the baseline behind a hill attack, an open-water surge, or a finishing kick.
– Landing (2 tests) — drop landing and single-leg landing, scored for control rather than height — directly tied to injury risk on the run leg specifically, where every stride is a landing your body has to absorb.

What you get

A written report scoring all 27 tests Green/Amber/Red, left and right independently. Every finding is tagged to the discipline(s) it actually affects — a thoracic rotation restriction gets flagged against both your swim body roll and your cycling position, not filed under one sport as if the other two don’t share the same spine. A single overall readiness score, and a corrective prescription prioritised around cross-discipline impact — a limiter costing you in two-thirds of your race gets flagged as the priority it actually is.