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What is the point?
Any good training program should include plenty of core training. Core strength is the key to good performance in a whole range of sports, essential for allowing your other key skills (strength, balance, co-ordination) to be performed properly. The sit-ups test will help you to assess your core strength.
What do you need?
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How do you do the test?
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Lie on your back with your knees bent, your feet flat on the floor
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Fold your arms across your chest
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Your assistant can hold your feet on the ground
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Start each sit up with your back flat on the floor
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Raise yourself to the 90 degree position then return to the floor - this is one rep
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Complete as many reps as you can in 30 seconds
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What results you'll get :
The importance of an assessment like this comes from comparing against your
previous results. This will indicate the effectiveness of your training program. If you want a comparative assessment, you can refer to the chart below.
Normative data for the sit ups test
The following are national norms for 16 to 19 year olds.
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Gender |
Excellent |
Above Average |
Average |
Below Average |
Poor |
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Male |
>30 |
26 - 30 |
20 - 25 |
17 - 19 |
<17 |
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Female |
>25 |
21 - 25 |
15 - 20 |
9 - 14 |
<9 |
What is being measured again?
This is a simple and effective way to measure core strength.
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