Sit and Reach

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Muscular Flexibility is the ability of a joint to move freely through the entire range of motion.

Muscular flexibility is especially important for the athlete, aiding not only in performance but also in the prevention of unnecessary injuries.

A modified Wells and Dillon Flexometer or other similar if available.
If no Flexometer is available then the teachers can use a wooden box with an attached ruler. The box should be approximately 30cm by 30cm by 30cm. A 50 cm ruler, or appropriate measuring device, should be attached such that exactly 20 cm of the ruler extends beyond the front edge of the box.

Note: Students should perform light warm-up and stretching prior to the test.

Students, without shoes, sit with legs fully extended and feet placed flat against the Flexometer or box.
Keeping the knees fully extended, arms evenly stretched, and palms down, students bend and reach forward (without jerking), pushing the sliding marker along the scale with the fingertips as far forward as possible. (If using a box with ruler, observe the point of maximum flexion). Record the maximum point on the ruler that the student reaches. The position of maximum flexion must be held for approximately two seconds.
If the knees flex the trial is not counted.
Do not attempt to hold the knees down.
Do not allow bouncing or jerking motions.
Repeat the test twice.