Flexibility Tests



Lower Back and Hamstring Flexibility


Aim

- To measure a players lower back and hamstring flexibility.


Equipment

- A 'sit & reach table' or a bench with a ruler.

Directions

1. Allow the players to warm-up by running.

2. The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight.

3. The player should reach forward and push their fingers along the table as far as possible without lifting their knees.

4. The distance from the finger tips to the edge of the table represents the score for that person.

Scoring

- As the 'sit and reach' table has an overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm.

- Players complete a minimum of three trials but may continue if still improving. The best of the trials is recorded


Shoulder and Wrist Flexibility


Aim

- To measure a players shoulder and wrist flexibility.


Equipment

- A 1 metre ruler.

- A stick/pole (approximately 1 metre in length).

Directions

1. Player starts laying prone (face-down) with their arms fully extended holding a stick. The arms should be shoulder width apart.

2. The player raises the stick as high as possible, keeping their nose on the ground.

3. Measure the vertical distance the stick rises from the floor to the nearest centimetre.

4. The player then propels the ball maximally from this position. The player is permitted to use trunk/shoulder rotation (take a backswing) and attempt to sling the medicine ball. The player is not permitted to step or bend the arms significantly. The arms should move in a horizontal plane.

5. Encourage a release of approximately 45 to maximise distance achievable.

Scoring

- Record the score to the nearest centimetre.

- Players complete a minimum of three trials but may continue if still improving. The best of the trials is recorded.

- Measure the arm length from the acromial extremity (Figure) to the tip of the longest finger

- Subtract the best score from the arm length to attain the score.


Trunk and Neck Flexibility


Aim

- To measure a players trunk and neck flexibility.


Equipment

- A 1 metre ruler.

Directions

1. Player starts laying prone (face-down) with their hands clasped at the side of the head.

2. The player raises the trunk as high as possible whilst keeping the hips in contact with the ground

3. An assistant may be required to hold the feet down.

4. Record the vertical distance, to the nearest centimetre, from the tip of the nose to the ground.

Scoring

- Players complete a minimum of three trials but may continue if still improving. The best of the trials is recorded