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Matt - Functional Warrior Workouts

FWW CHALLENGE - STORK BALANCE TEST

Updated: Jan 20, 2021

The purpose of this test to assess your ability to stand on one leg. To be perfectly honest this test is very difficult. Seldom have I seen someone with no prior experience to this test last longer than a few seconds.


Having said that. I found, with some practice, you can reach max scoring.





TEST PROCEDURE


Equipment

  • A flat and firm floor

  • 1 stopwatch and a friend to time you

  • Failing that stand in front of a clock ideally at eye level



Procedure

You are permitted a few minutes to practice the test on each leg before you record your best time.

  • Shoes are removed

  • Hands are placed on hips

  • The sole of the foot is placed on the inside of the opposite legs knee making a triangle shape

  • On the go command, raise up on the ball of the foot so your heel is off the ground (as high as feels comfortable)

  • Take the best of three attempts on each leg


The test comes to an end for any of the following reasons.

  • The supporting foot comes away from the knee

  • The heel touches the floor

  • You hop on one foot (one hop is ok)

  • The foot swivels from side to side


SCORING


Rating

Score (seconds)

Excellent

> 50


Good

40 - 50


Average

25- 39


Fair

10 - 24


Poor

< 10


As mentioned, in my experience and the tests I’ve performed with clients of all ages, the average is between 10-24 seconds and probably towards the lower end of the scale so don’t be too hard on yourself if you score poorly.



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