Agility tests

Are you as mobile as a contortionist, or do strangers have to help you out of the jacket? Test your agility!

Our modern way of life leads increasingly to stunted muscles and strong movement restrictions. Due to the many sitting or one-sided work in combination with too little exercise and sports, some 30-year-old seems to be stiff and inflexible like an old man. Just a few minutes of training per day can be enough to achieve appropriate mobility. (Home training - Active Mobilization) Appropriately means in this case, that the normal person does not have to be able to squeeze through a tennis racket, but should reach his feet, without having to sit on a chair.

What is agility?

In most cases, human mobility is assessed by reference to the maximum possible range of motion of a joint. This results from the flexibility and the elasticity.

The flexibility is innate or develops in children and adolescents. Here, due to the softer bone structure still a certain influence can be taken. However, possible consequential damage in old age should also be considered. A classic example is young gymnasts or dancers who keep up a few years at the world class level, but also retire early due to health problems. The flexibility results from the shape of the bones involved in the joint and is therefore hardly changeable in adult humans.

In contrast, the elasticity is trainable into old age. Tendon, ligaments, joint capsules and muscles are affected by it or affect the elasticity. In addition to these anatomical-physiological aspects, other factors play a decisive role. On the one hand, our individual neural pattern, that is the "control", has a major role as well as many external influences, such as temperature or time of day. Furthermore, consideration must be given to age, gender, psyche, state of training, motivation, pain and much more when assessing flexibility.

Preliminary considerations for the test procedure

Therefore, for the first time our tests serve only the rough classification expressed by the characters "+" (very mobile), "0" (normally mobile) and "-" (below average mobile). Far more interesting, however, is the possibility of repetition to document your own progress. For this purpose, it is advisable to record more detailed results using a ruler or tape measure. Then try to maintain conditions that are as similar as possible, by setting the time of day and temperature and allowing you to relax in a relaxed and painless manner. For most tests an assistant is needed.

Test: hip

Material and time expenditure

2 minutes, increased surface (bench, couch etc.)

starting position

They lie supine, the head touches the pad and both legs are pulled close to the chest. Your pelvis is at the bottom of the pad. They breathe evenly and calmly. Your pelvis is firmly fixed.

execution

Continue to breathe relaxed. Fix one leg with your hands in the popliteal fossa in front of the chest. Slowly lower your free legs out of flexion into a gentle stretch.

rating

Think of an extension of the pad as a horizontal line or mark it with tools.

+ The thigh is below the horizontal

0 The thigh is on the horizontal

- The thigh is above the horizontal

Test: Breast

Material and time expenditure

2 minutes, increased surface (bench, couch etc.)

starting position

They lie on their backs with the side to be examined lying on the edge of the bank. The arms are next to the body. Your pelvis is fixed, your breathing calm.

execution

The plane of the base again represents a horizontal. The arm is slowly guided from the thigh to the end position next to the head. He moves from the inside to the outside obliquely. If possible, have this done passively by a helper.

rating

Again, the evaluation results in the relation of the end position to the horizontal.

+ The upper arm is below the horizontal

0 The upper arm is on the horizontal

- The upper arm is above the horizontal

Test: lower back

Material and time expenditure

1 minute, elevated position (step, box etc.), ruler / measuring tape

starting position

They stand on a raised surface. The legs are stretched and closed. The insides of your feet touch each other. The toes are on the edge. The arms hang on the side and you breathe relaxed.

execution

Bend the upper body slowly and as far forward as possible without bending your legs. Try to push your stretched fingers towards the edge and beyond.

rating

+ The fingertips cross the edge

0 The fingertips touch the toes

- The fingertips are more than 5 inches from the toes

Test: calves

Material and time expenditure

2 minutes, no special materials

starting position

Take off your shoes. Stand normally with both feet parallel and about a foot-length apart. Build up torso tension and keep your back straight.

execution

Perform a deep squat by slowly bending the knee joints. The aim is to achieve a knee angle of well below 90 °. Take your arms forward as a balance aid. Do not dodge your hips or bend your back.

rating

Here the ground contact of the heel is evaluated.

+ The heel stays on the ground during the movement

0 The heel releases at a knee angle of less than 90 °

- The heel releases at a knee angle over 90 °

Test: thigh in front

Material and time expenditure

2 minutes, comfortable underlay

starting position

Lie down on your stomach. The arms are next to the body, ideally you put your head on them.

execution

The helper leads a heel as far as possible towards the buttocks. The second leg remains stretched on the floor and the hips must not be raised. You must not actively support the movement.

rating

The decisive factor this time is the distance between heel and buttocks.

+ Her heel touches the buttocks

0 Her heel is no more than 15 inches away

- Her heel is more than 15 inches away

Test: thigh behind

Material and time expenditure

2 minutes, comfortable underlay

starting position

They lie on their backs with their legs straight. Her arms are next to the body. Your pelvis is fixed by your abdominal muscles. They breathe calmly and evenly.

execution

An assistant is absolutely necessary for this test. A stretched leg is slowly led upwards until a noticeable resistance arises. By drawing on the toes, the nerve channels are additionally stretched. Therefore, there may be significant differences depending on the foot position. Make this conscious and decide beforehand the foot position. The other leg must remain stretched on the surface. It can be fixed by the helper.

rating

The angle between the legs is rated

+ The angle is more than 90 °

0 The angle is between 70-90 °

- The angle is less than 70 °

postgraduate

As an alternative to a one-to-one training courses such as yoga or Pilates are great and fun alternatives. Many gyms and clubs also offer other Stretch & Relax variants.

Marcel Kremer

Leave A Response

Your Email Address Will Not Be Published. Required Fields Are Marked*