iv

2.7 Burpee Test 68

2.8 ‘T’Drill test 70

3 Mobility and Balance 73

3.1 Modified Sit & Reach Test 74
3.2 Sit and Reach Test 76
3.3 Hip Flexion Test 78
3.4 Static Flexibility Test – Ankle 79
3.5 Static Flexibility Test – Hip and Trunk 81
3.6 Static Flexibility Test – Shoulder 83
3.7 Static Flexibility Test – Shoulder & Wrist 85
3.8 Static Flexibility Test – Trunk and Neck 87
3.9 Trunk Flexion Test 89
3.10 Standing Stork Test 91
3.11 Standing Stork Test – Blind 93

4 Body Composition 95
4.1 Body Mass index 96
4.2 Body Fat Percentage 98
4.3 Jackson and Pollock Skinfold Test 102
4.4 Yuhasz Skinfold Test 105

5 Strength 109
5.1 Core Muscle Strength and Stability Test 111
5.2 Curl Up Test 113
5.3 Canadian Crunch Test 115
5.4 Sit Ups Test 117
5.5 Jumps Decathlon 119
5.6 Leg Strength Test 122
5.7 Standing Long Jump Test 124
5.8 Sprint Bound Index Test 126
5.9 Sergeant Jump Test 128
5.10 Chin Up Test 130
5.11 Grip Strength Test 132
5.12 Medicine Ball Javelin Quadrathlon 134
5.13 Press-ups Test 137
5.14 Bench Press Test 140
5.15 Universal Bench Press Test 143
5.16 Metronome Bench Press Test 144
5.17 Overhead Press Test 146
5.18 Leg Press Test 148
5.19 Leg Curl Test 150
5.20 Dynamic Knee Extension Test 152