Sit Ups Test
We've all done this at school right? Did you know there's a more serious side in that athletes can use the sit ups test to assess the effectiveness of their core training program.
What's The Point?
Core strength is the key to good performance in almost every sport, so an effective program is essential. A strong core allows other key skills, such as strength, balance, and agility, to be performed at their best.
You can use the sit-ups test to help you to assess your core strength and thus the effectiveness of your training program.
What Do You Need?
-
A Flat surface
-
A Mat
- An assistant to hold your feet
How Do You Peform The Test?
-
Lie on your back with your knees bent, feet flat on the floor
-
Fold your arms across your chest
-
Your assistant holds your feet to the ground
-
Start each sit up with your back flat on the floor
-
Raise yourself to the 90 degree position then return to the floor this is one rep
- Complete as many reps as you can in 30 seconds
What Results You'll See
By comparing your results with earlier tests you can assess the effectiveness of your training program. For a comparative assessment, refer to the chart below.
National norms for 16 to 19 year olds:
| Gender | Excellent | Above Average | Average | Below Average | Poor |
| Male | >30 | 26 - 30 | 20 - 25 | 17 - 19 | <17 |
| Female | >25 | 21 - 25 | 15 - 20 | 9 - 14 | <9 |
What's Being Measured Again?
This is a quick and easy way to measure core strength.
