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Sit-ups test


Want strong abs? Take the sit ups test regularly and you'll be able to assess if your core training program is on track.

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?

  • A Flat surface
  • A Mat
  • An assistant to hold your feet
How do you do the test?

  • Lie on your back with your knees bent, your feet flat on the floor
  • Fold your arms across your chest
  • Your assistant can hold your feet on the ground
  • Start each sit up with your back flat on the floor
  • Raise yourself to the 90 degree position then return to the floor - this is one rep
  • Complete as many reps as you can in 30 seconds

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.

Gender Excellent Above Average Average Below Average Poor
Male >30 26 - 30 20 - 25 17 - 19 <17
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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