Strength and Skills
1 - Groin Flexibility Test
This is a simple test of groin flexibility that can be done quickly with minimal equipment. In this test, participants sit on the floor and try to pull their feet as close as they can to the body.
​
Purpose: This simple test measures the flexibility in the adductor muscles.
​
Equipment required: ruler or tape measure.
​
Pre-Test: No warm up is required for this test so you can see your true flexibility.
​
Procedure: Sit on the floor with your knees bent, and your feet flat on the floor and legs together. Let your knees drop sideways as far as possible keeping your feet together. The soles of your feet should be together and facing each other. Grab hold on to your ankles with both hands, and pull them as close to your body as possible. Measure the distance from your heels to your groin.
​
Scoring: Use the table below to convert the score measurement to a rating. The smaller the score, the better your flexibility.
​
​
​
​
​
​
​
​
​
​
​
Advantages: This is a simple and quick test to perform.
​
Source - Article
2 - Sit & Reach Flexibility Test
The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test has long been used as a test to represent a person's flexibility, though actual flexibility may differ around the body.
​
Purpose: This simple test measures the flexibility in the hamstring muscles.
​
Equipment required: ruler, step (optional, you could make your own sit and reach box if keen too)
​
Pre-Test: No warm up is required for this test so you can see your true flexibility.
​
Procedure: Remove your shoes and sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. If you have trouble straightening you legs, get a friend to help by holding the knees down flush with the ground. Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes, measure how far before the feet you were (a negative measurement score).
​
​
​
​
​
​
​
​
​
​
​
​
​
Scoring: Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score.
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
​
Source - Article
