Sit and reach test

The objective of this test is to monitor the development of the athlete’s lower back and hamstring flexibility.

Required resources

To undertake this test you will require:

• “Sit&reach” table or a bench with a ruler
• Assistant.

How to conduct the test

The sit and reach test is conducted as follows:

• The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight.
• Reach forward and push the fingers along the table as far as possible.
• The distance from the finger tips to the edge of the table represents the score for that person.
• As the “sit&reach” table has an overhang of 15cm, a person who reaches 10cm past their toes scores 25cm.
• It is important to have several warm-up attempts first, and to record the best score.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Normative data for the sit&reach test

The following are national norms for 16 to 19 years old.

Gender	Excellent	Above Average	Average	Below Average	Poor
Male	>14cm	11–14 cm	7-10 cm	4-6cm	<4cm
Female	>15cm	12-15 cm	7-11 cm	4-6cm	<4cm

Target group

This test is suitable for active individuals but not for those where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are published tables to relate results to potential level of fitness and the correlation is high.