Flexibility Test
Assess flexibility across 6 areas and get sport-specific stretch recommendations.
1. Hamstrings
Sit on the floor with legs straight. Reach toward your toes. Can you touch them comfortably?
MMA: High kicks and guard retention
2. Hip Flexors
Kneel on one knee in a lunge. Push hips forward. Do you feel a deep stretch in the front of your hip?
MMA: Kicking power and sprawl recovery
3. Shoulders
Reach one arm overhead and behind your back, the other from below. Can your fingertips touch?
MMA: Clinch escapes and submission defense
4. Thoracic Spine
Sit in a chair, cross arms over chest. Rotate your upper body to each side. Can you rotate past 45 degrees?
MMA: Rotational power for strikes and takedowns
5. Ankles
Face a wall, place your foot 4 inches away. Can your knee touch the wall without your heel lifting?
MMA: Deep stance and level changes
6. Adductors (Inner Thigh)
Stand with feet wide apart. Slide into a side split as far as comfortable. How far can you go?
MMA: Wide base defense and head kicks
Flexibility for Martial Artists
Flexibility directly impacts your ability to execute techniques and avoid injury. Tight hamstrings limit kick height. Restricted hip flexors reduce guard retention in BJJ. Poor thoracic mobility decreases rotational power in strikes. Addressing your weakest areas first produces the fastest performance improvements.
For best results, stretch after training when muscles are warm. Hold static stretches for 30-60 seconds minimum. Consistency beats intensity: 15 minutes of daily stretching outperforms a single weekly session. Combine static stretching with dynamic mobility work in your warmup to improve both passive and active range of motion.