Overhead Squat: The overhead squat is one of the most comprehensive tests to assess whole body
flexibility and can be used to determine the range of motion at the hips, lower back, shoulders, and ankles.
Equipment: Flat surface (Gym floor or playing field)
Set-up and Directions: Have the athlete stand barefoot on a flat surface (preferably a gym floor) with the
feet parallel to each other and hip width apart. The toes should be pointing straight forward. The player
should place both arms straight above the head with both palms facing forward (Figure 1.4a). Ensure the
elbows are kept locked. When ready, direct the player to squat down by flexing the hips, knees and ankles
until the thighs are about parallel to the floor (Figure 1.4b). Remain in this position for 2 to 3 seconds
then return to the starting position. The heels should remain on the floor and the toes should be kept
pointing forward. Repeat the process at least five times. Ensure the coach assesses the athlete from the
anterior, lateral and posterior views.
a) b) c) d)
Figure 1.4 Using the Overhead Squat to Assess Whole Body Flexibility
Assessment: The overhead squat gives a good indication of the range of motion in the major joints of the
body. It also identifies overactive and underactive muscles that need to be stretched and strengthened
respectively. If the athlete is unable to keep their back straight or if there is excessive forward lean
(Figure 1.4c), then the athlete needs to focus on strengthening the gluteus (buttocks) and lower back
muscles and emphasize the hip flexor, hamstring and calf muscles in their stretching routine.
The athlete should also be able to keep the arms pointing upwards. If the arms fall forward (Figure 1.4d),
then it is likely that the muscles in the chest and mid-back (latissimus dorsi) are overactive whereas the
shoulder and trapezius muscles are underactive and therefore need strengthening. Lastly, if the knees of
the player turn inwards during the downward phase of the squat, then it is recommended that the adductor
or inner thigh muscles be stretched whereas the gluteus muscles be strengthened.