Modified Sit & Reach Test

The flexibility of the hamstring and low back area is crucial in almost all sports, and stretching this area should be part of any athlete's training program.

Regular testing will enable you to track your progress and make any necessary adjustments to your workout regime.

What's The Point?

The objective of this test is to monitor the development of the 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 You'll See

By comparing your results with the chart, you can assess your flexibility.

Normative data for the modified Sit & Reach test for 16 to 19 year olds

What's Being Measured Again?

The modified sit and reach test measures hamstring and low back flexibility.