2. Sit and Reach Flexibility Test
Procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes
should be removed. The soles of the feet are placed flat against the box. Both knees should be locked
and pressed flat to the floor - the tester may assist by holding them down. With the palms facing
downwards, and the hands on top of each other or side by side, the subject reaches forward along
the measuring line as far as possible. After some practice reaches, the subject reaches out and holds
that position for one-two seconds while the distance is recorded. Make sure there are no jerky
movements.
3. SPRINT (or Speed Tests)
Procedure: The test involves running a
single maximum sprint over a set distance,
with time recorded. After a standardized
warm up, the test is conducted over a
certain distance (50 meters). The starting
position should be standardized, starting
from a stationary position with a foot behind
the starting line.
4. Sit Up Test
.
Procedure: This is a simple test where
you are required to do sit ups. The subject
attempts to perform one sit-up as described
with an assistant holding your feet. Several
attempts can be made for each level.
Starting Position: Lie on a carpeted or
cushioned floor with your knees bent at
approximately right angles, with feet flat on
the ground. Your hands should be touching
your back of the neck (nape).
Technique: Squeeze your stomach,
push your back flat and raise high enough for
your chest to touch your thighs. Don't pull
with your neck or head and keep your lower
back on the floor. Then return to the starting
position.
5. Overhead Medicine Ball Throw
(forwards)
Procedure: The subject
stands at a line with
his/her feet side by
side and slightly apart,
and facing the direction from which
the ball is to be thrown. The ball is
held with the hands on the sides and
slightly behind the center. The
throwing action is similar to that
used for a soccer/football sideline
throw-in. The ball is brought back
behind the head, then thrown
vigorously forward as far as possible.
6. Standing Long Jump Test (Broad Jump)
Procedure: The athlete stands behind a
line marked on the ground with feet slightly
apart. A two foot take-off and landing is used,
with swinging of the arms and bending of the
knees to provide forward drive. The subject
attempts to jump as far as possible, landing
on both feet without falling backwards. Two
attempts are allowed.
7. Agility (4x9)
Procedure: The goal is to run
between 2 marked points at 9 meters of
distance each other. Students have to
run 9 meters to touch the ground behind
the line, run back and touch the ground
again behind the starting line. Repeat this
one more time. Stopwatch is stopped when
student pass the starting line.
