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Where are you right now — and where could you start?
The Mobility & Strength Self-Assessment is a structured baseline in 20 minutes: 12 movement tests you carry out at home on your own, plus a straightforward evaluation covering three areas. Designed for people who — after a movement break, after completed medical treatment, or purely as prevention — want to know what they should be working on.
- 12 tests in 4 categories (mobility, strength, stability, balance)
- Sports-science sources (Sit-to-Stand test, Senior Fitness Test, FMS selection)
- Evaluation scheme with 3 recommendation areas
- Available in English, German and Spanish
Note
No medical claims, no diagnosis. This form does not replace medical examination. If you have pain, symptoms or an unclear situation: always seek medical clearance before starting any training.
Mobility & Strength Self-Assessment
12 structured tests in 20 minutes — as a PDF to print or fill in on a tablet.
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What you know after 20 minutes
The form gives you three concrete insights — no labels, no diagnosis, but a baseline you can work from deliberately.
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Where your mobility is restricted
4 tests for shoulder, hip and spinal mobility quickly show you which movement directions are currently notably restricted — the typical "blind spots" after prolonged periods of sitting.
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How your everyday strength stands
4 tests for leg, core and standing strength — based on established measurement methods such as Sit-to-Stand-30s, Plank-30s and Wall-Sit-30s. You see whether your everyday strength is solid or thin.
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How secure your balance is
4 tests for single-leg stand, tandem stand and floor-to-stand — the Senior Fitness area. Even if you are not in the senior target group: balance reserves are a central sports-prevention marker.
Who created the form?
My name is Julio Abad Veria. I have lived in Berlin for nine years and work here as a sports therapist and sports scientist. My background: a five-year university diploma in sports science from Cuba, recognised by the Central Office for Foreign Education (ZAB), plus 14 years of experience in inpatient and outpatient rehabilitation centres — as a lecturer at a university in Cuba and as a sports therapist in Berlin.
What I am not: a physiotherapist, a naturopath or a doctor. I do not bill health insurance and I do not diagnose. If your concern falls within the medical domain, I will tell you that honestly and refer you to the right place.
What I do: structured movement analysis, individual training-plan guidance and 1:1 training guidance in German, English or Spanish.
- Universitäts-Diplom anerkannt Anabin / ZAB Zeugnisbewertung
- 9 Jahre in Berlin
- Aqua Trainer Basic Fortbildungs-Zertifikat
- KG-am-Gerät-Fortbildung Fortbildungs-Zertifikat
- Onkologische Bewegungstherapie-Fortbildung Fortbildungs-Zertifikat
What clients say
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"The form helped me understand where I stood after 8 weeks of disc-related pause — before I even returned to training. Very well structured."
— Markus K., 52, Charlottenburg
Anonymised with permission · Mock quote
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"I appreciate the clear English version. The tests are straightforward and the disclaimer about not being a diagnosis is refreshingly transparent."
— Sarah C., 40, Mitte
Anonymised with permission · Mock quote
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"The large-print version was comfortable to read. I went through the balance tests with my daughter — a good baseline assessment."
— Hannelore W., 72, Steglitz
Anonymised with permission · Mock quote
Quotes published with explicit permission. First names changed, circumstances slightly generalised.
Frequently asked questions about the Self-Assessment
- What exactly do I get after clicking "Request"?
- After confirming the DOI email (double opt-in) you will receive a second email with the download link to the PDF (1.4 MB, 7 pages A4). You can print the form or fill it in directly on a tablet.
- Is this a medical examination?
- No. The form is a self-assessment, not a medical investigation. It helps you establish a rough baseline regarding mobility, strength and balance — on a sports-science basis. If you have pain or unclear symptoms: medical clearance before any training.
- Do I need equipment or a helper?
- For most of the 12 tests a regular chair, a wall and a stopwatch (e.g. phone timer) are sufficient. For 2–3 tests it is helpful to have someone who can time you or observe your movement path. It works alone too.
- What happens to my email address?
- Your email is used exclusively to send the form and a short 5-email companion series over 14 days. You can unsubscribe at any time with one click (link in every email). Stored with Brevo (EU hosting, DPA signed). Details under Privacy.
- Will I receive sales emails afterwards?
- You will receive 5 emails over 14 days: 1× the form download, then 4× concrete content (training tips, a real story, frequently asked questions, one offer in the last email). No sales flood. After email 5 the series ends — you can then optionally stay on the monthly newsletter or unsubscribe.
Prefer to speak directly?
If the form feels like a detour and you would rather book a free 15-minute initial phone call with me straight away — no problem. You pick the slot, I call you.
Schwestermarke
Sie suchen ein Programm für Ihr Unternehmen, Pflegeheim oder Ihre Praxis?
MOVETICA — die Schwestermarke für B2B-Bewegungs- und Gesundheitsprogramme. Reha, Firmenfitness, Seniorenbewegung, Prävention, Aquatherapie.
MOVETICA ist eine zweite Marke desselben Inhabers Julio Abad Veria. Beide Marken bedienen unterschiedliche Zielgruppen und Angebote: VERTEX richtet sich an private Endkunden (B2C), MOVETICA an Organisationen (B2B).