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Speed & Agility Tests
Strength, Power & Endurance
Tests
Flexibility
Tests
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Flexibility tests measure your ability to move a
joint through the full range of motion without discomfort or pain. This
section describes the steps that should be followed in order to perform
these tests. |
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Sit & Reach Test
Required Equipment
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A 12" box
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A Metric measuring stick
Procedure
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The Participant should warm up and should have their
shoes removed.
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Place the feet squarely against a 12 inch box with
the feet no wider then eight inches apart. Toes are pointed directly
towards the ceiling.
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The knees remain extended throughout the test.
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The hands are placed one hand on top of the other,
fingertips even.
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The measuring stick is set on the box such that one
end is flush with the edge of the box.
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The subject leans forward without lunging or bobbing
and reaches as far down the measuring stick as possible. The hands
must stay together and even and the stretch must be held for one
second. Neck remains in the neutral position.
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Trunk Rotation Test
This flexibility test measures trunk and shoulder
flexibility.
Required Equipment For this test, all you need is a
brick wall and a piece of chalk. Procedure
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Mark a
vertical line on the wall. Stand with your back to the wall directly
in front of the line. You should be about arms length away from the
wall with your feet shoulder width apart.
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Extend
your arms out directly in front of you so they are parallel to the
floor. Twist your trunk to your right and the touch the wall behind
you with your fingertips. Your arms should stay extended and
parallel to the floor. You can turn your shoulders, hips and knees
as long as your feet don't move.
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Mark the
position where your fingertips touched the wall. Measure the
distance from the line. A point before the line is a negative score
and a point after the line is a positive score.
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Repeat
for the left side.
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Your
score is the average of the measures for your left and right sides.
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