Timed plank test


Rating Excellent Very good Above average


Average


Below average


Time > 6 minutes 4-6 minutes 2-4 minutes 1-2 minutes 30-60 s


Source: https://www.topendsports.com/testing/tests/plank.htm Sit and reach test


Male: Age (years)


20 – 29 30 – 39 40 – 49 50 – 59 60 – 69 Excellent ≥ 29 ≥ 27 ≥ 24 ≥ 24 Poor


Female: Age


(years) Excellent ≥ 30 ≥ 30 ≥ 27 ≥ 28 ≥ 24


Very Good 26 – 29 25 – 29 23 – 26 22 – 27 20 – 23 Good Fair


Poor


22 – 25 21 – 24 19 – 22 19 – 21 16 – 19 17 – 21 16 – 20 14 – 18 14 – 18 12 – 15 ≤ 16


≤ 15


Shoulder fl exibility test Rating


Men


Excellent Good


Average Fair


Poor <17.8cm


17.8 - 29.2cm 29.2 - 36.8cm 36.8 - 50.2cm >50.2cm


30m sprint test Gender


Male Female ≤ 13 ≤ 13 ≤ 11 ≤ 11 ≤ 6


5 – 12 ≤ 4


≥ 22


Very Good 23 – 28 22 – 26 18 – 23 17 – 23 14 – 21 Good Fair


19 – 22 17 – 21 13 – 17 13 – 16 9 – 13 14 – 18 12 – 16 7 – 12 ≤ 13


4 – 8 ≤ 3


20-29 30-39 40-49 50-59 60-69


Dingley, E (2021). Sit and Reach Test.


Available from: https:// sportscienceinsider. com/sit-and-reach- test/ [Accessed 18/5/2023].


Poor 15-30s Very poor < 15s


Women <12.7cm


12.7 - 24.8cm 24.8 - 33.0cm 33.0 - 45.1cm >45.1cm


Adapted from: MACKENZIE, B. (2007) Static Flexibility Test - Shoulder [WWW] Available from: https://www.brianmac.co.uk/ fl extest4.htm [Accessed 13/5/2023]


Excellent <4


<4.5


Above Average Average 4.0 - 4.2 4.5 - 4.6


4.3 - 4.4 4.7 - 4.8


Below Average Poor 4.5 - 4.6 4.9 - 5.0


>4.6 >5.0


These data are for 16-19 year olds. MACKENZIE, B. (1999) Flying 30 metre Test [WWW] Available from: https://www.brianmac.co.uk/fl ying30.htm [Accessed 25/5/2023]


30m fl ying sprint test Gender


Male Female 210


Excellent <2.6 secs <3.0 secs


Above Average Average Below Average Poor


2.6 - 2.9 secs 2.9 - 3.1 secs 3.1 - 3.3 secs >3.3 secs 3.0 - 3.3 secs 3.3 - 3.5 secs 3.5 - 3.7 secs >3.7 secs


These data are for world-class athletes. MACKENZIE, B. (1999) Flying 30 metre Test [WWW] Available from: https://www.brianmac.co.uk/fl ying30.htm [Accessed 25/5/2023]


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