Sit and Reach

Description

Sit and reach

Protocol

Aim

Flexibility of the hamstrings and lower back muscles

Test Description

The athlete sits barefoot on the floor with stretched legs, soles of the foot against the vertical board of the box. The athlete calmly bends forward and tries to push the measuring bar as far as possible with the finger tips. After the first attempt, the athlete calmly returns in a relaxed position. The athlete performs this a second time and tries to push the bar further away. Bending the knees, bending springly forwards, pulling on the box with the finger tips and thrusting the measuring bar further count as errors. In these cases, the athlete has to make a new attempt.

Athlete’s Guidance

Sit on the floor with stretched legs and with the soles of your feet against the vertical board of the box. Bend forwards and push the measuring bar as far as possible with the finger tips. Keep the end position for a moment (2s). After the first attempt, you return in a relaxed position. You perform this a second time and try to push the bar further.

Points of Interest Test Leader

• Soles of the feet against the vertical board of the test box
• Feet and legs together
• Stretched legs
• Lean with the hands on the knees of the athlete
• Bend calmly forwards
• 2 attempts
• Best of both attempts is noted

Mark Determination

The limberness is marked in centimeters with an accuracy of 0,5 cm.

Notation

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Equipment

• A testing table or test box

Measurements:

50 cm length, 45 cm width and 32 cm height. The upper plate has a length of 65 cm, the first 15 cm of which rises above the frontal edge of the box on the side of the athlete. The calibration on the upper plate is from 0 to 65 cm. A measuring bar of approximately 30 cm lies loose on the test box and is moved by the athlete.

See also

I Do Overview