LET'S DO THIS!

FLEXIBITY ASSESSMENT

1. 1. Secure the ruler on the floor using the masking tape with the zero mark touchibg the wall.
2. 2. Position the longest toe of the right foot on the 10 centimeter mark while the other foot is at
least 30 cm behind the right foot.
3. 3. Bend both knees and kneel on your left knee.
4. 4. Slowly lean forward without lifting the right heel until the right knee touches the wall.
5. 5. Your partner places his fingers on your right heel to check if you move your heel as you
leanforward.
6. 6. If you moved your heel as you lean forward, reposition your foot so that the longest toe is
touching the 9 cm mark. If you didn't move your heel as you leaned forward, reposition your
foot so that the longest is touching the 11 cm mark.
7. 7. Slowly lean forward again without lifting the right heel until the right knee touches the wall.
8. 8. If you are able to touch the wall with your right knee without lifting your heel, move your feet
farther from the wall and perform the same movement.
9. 9. The farthest distance that you were able to touch the wall without lifting your heel is your
score.
10. 10. Perform the same test on the other leg and record both scores. A score above 10 cm is
considered optimal.

Fill out the table with your scores and answer the questions that follow:

Right Ankle Left Ankle

a. Is the flexibility of your ankles optimal? Is there a difference in scores between the left and right
ankle? Is this normal?
b. What is the consequence of poor ankle flexibility? Is it a risk factor to injury?
c. Suggest at least two strategies that can improve ankle flexibility.