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Static Flexibility Test - Hip & Trunk

Introduction

Coaches can use the static flexibility test for the hip and trunk to measure their athletes flexibility in this key area.

Tightness in the lower back and hamstrings can not only restrict performance, but is also responsible for many sports injuries. Regularly stretching this area can improve performance and reduce the risk of injury.
What is the point?

The point of this test is to measure the development of an athlete's hip and trunk flexibility.

What do you need?

  • A 'sit & reach table'
     
  • A yard stick
     
  • An assistant
     
How do you do the test?

  • Start by sitting on the floor with your back and head flat against a wall, your legs fully extended, the soles of your feet against the sit-and-reach box
     
  • With hands on top of each other, stretch your arms forward while keeping your head and back against the wall
     
  • Measure the distance from your fingertips to the box edge with a ruler this is now your zero or start point
     
 To begin the assessment:

  • Slowly bend and reach forward as far as possible, sliding your fingers along the yard stick
     
  • Hold your final position for two seconds
     
  • Record the distance you reached, to the nearest 1/10th inch
     
  • Repeat three times and record the best distance
     

What results youll get :

Comparing your results against the normative data will allow you to assess your flexibility in this area.

Normative data for the Hip and Trunk flexibility test:

Age <36

Rating Men Women
Excellent >17.9 >17.9
Good 17.0 - 17.9 16.7 - 17.9
Average 15.8 - 16.9 16.2 - 16.6
Fair 15.0 - 15.7 15.8 - 16.1
Poor <15.0 <15.8

Age 36 to 49

Rating Men Women
Excellent >16.1 >17.4
Good 14.6 - 16.1 16.2 - 17.4
Average 13.9 - 14.5 15.2 - 16.1
Fair 13.4 - 13.8 14.5 - 15.1
Poor <13.4 <14.5

What is being measured again?

The static flexibility test for the hip and trunk will measure the flexibility of your lower back and hamstrings.

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