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What is the point?
Why should you perform the Curl-Up abdominal endurance test? Athletes in all sports need strong abs - they are the link between your limbs, and are crucial for balance and agility. Regularly using the Curl-Up abdominal endurance test will help you to assess your progress in this vital area.
What do you need?
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A flat surface
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A mat
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A watch
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A partner
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How do you do the test?
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Lie on the mat, knees bent, feet flat on the floor. Your feet should not be held.
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With your hands resting on your thighs, slowly lift the chest, using your abs.
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As you lift, slide your hands up your thighs until your fingertips touch your knee.
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A complete curl should take 3 seconds (i.e. 20 reps per minute).
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Return slowly to the starting position
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Repeat as many times as possible
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Record the total number completed
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What results you'll get :
You can analyse your results by comparing them with previous attempts. With appropriate training between each test, you should be able to chart regular improvement.
For a comparative analysis, use the chart below.
Normative data for the Curl-Up Test
The following table is for Male athletes.
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Classification |
<35 |
35 - 44 |
>45 |
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Excellent |
60 |
50 |
40 |
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Good |
45 |
40 |
25 |
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Fair |
30 |
25 |
15 |
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Poor |
15 |
10 |
5 |
The following table is for Female athletes.
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Classification |
<35 |
35 - 44 |
>45 |
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Excellent |
50 |
40 |
30 |
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Good |
40 |
25 |
15 |
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Fair |
25 |
15 |
10 |
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Poor |
10 |
6 |
4 |
What is being measured again?
This is a good way to assess the endurance of the abdominal muscles.
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