course modules
FLEXIBILITY training

Flexibility Testing

There are a series of very basic tests to give an indication of a players flexibility levels.

The Sit and Reach Test

This is the most common of all the flexibility tests. It tests the flexibility of the hamstrings and lower back. 

Method:

To undertake this test you will require:

  • A 'sit & reach table' or a bench with a ruler
  • An assistant
  1. The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight.
  2. Reach forward and push the fingers along the table as far as possible.
  3. The distance from the finger tips to the edge of the table represents the score for that person.
  4. As the 'sit and reach' table has an overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm.
  5. It is important to have several warm-up attempts first, and to record the best score.

Analysis of the result is by comparing it with the results of previous tests.
It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Rating:

Poor.            15 cm.
Fair.             25cm.
Good.           30cm.
Very good.    35cm.
Excellent.      45cm. 

The Trunk Rotation Test 

This test measures shoulder and trunk flexibility.

 Method: 

  1. Mark a vertical line on the wall.
  2. Stand with your back to the wall, arms length away from the line.
  3. Extend your arms out in front of you.
  4. Twist your trunk round to your right and touch the wall behind you.
  5. You can turn your shoulders, hips and knees as long as your feet stay still.
  6. Mark the position where your fingertips touched the wall.
  7. A point before the line is a negative number and a point past the line is a positive number.
  8. Repeat this 2 times and take the average of the results.

Rating:

 Poor.            0cm.
 Fair.             5cm.
 Good.           10cm.
 Very good.    15cm.
 Excellent.      20cm.

The Groin Flexibility Test 

This tests the flexibility of the groin. 

Method:

  1. Sit on the floor with your knees bent, feet flat on the floor and legs together.
  2. Let you knees drop sideways as far as possible, keeping the soles of your feet together.
  3. Clasp your feet with both hands and pull your ankles as close to your groin as possible.
  4. Measure the distance between your heels and your groin.

  5. Repeat this 2 times and take the average of the results.

Rating:     

Poor.             25cm.
Fair.              20cm.
Good.            15cm.
Very Good.     10cm.
Excellent.       5cm.

All of the above tests can be done anywhere, anytime, and at whatever age.