Thread: Sit and Reach

I consider myself in good health and shape, but have never been a flexible person. Truth is, I dont think I even come close to getting to 50% of the goal for a sit and reach test. Will this preclude me from FLE positions? In particular, I am waiting on Customs and FAMS. Thanks for any advice!

Originally Posted by orangehopeful

I consider myself in good health and shape, but have never been a flexible person. Truth is, I dont think I even come close to getting to 50% of the goal for a sit and reach test. Will this preclude me from FLE positions? In particular, I am waiting on Customs and FAMS. Thanks for any advice!

The sit and reach is only used by FLETC for the PEB. Neither CBP nor FAMS use it as an assessment of physical abilities.

Stretch.

That is all you need to do. If you start now, by the time you make it to FLETC I am sure you could do enough to pass.

Take a few minutes in the morning and at night and just try to sit down and touch your toes. When you get decent at that, try laying on your back and lifting you leg up in line with a doorway. You will be amazed at how fast your body will grow and allow you to stretch further. Just go as far as you can and hold it, then keep repeating that.

Just dont hurt yourself. I am sure if you google stretching there is about a million websites thatw ill tell you a million ways to do it. Also try a Yoga class at your local gym.

When I was at FLETC I was not the best either, but I streched alot in my room and was able to get excellent by the time I left.

How bad do you want to be a Federal LEO. If you want it enough, you will work hard enough where it should not be an issue. Not just with streching, with any aspect of PT. You can train your body. If you want the job, do it.

If it's any encouragement, I used to have a heck of a time with the sit-and-reach and yet with a lot of practice, I aced this part of the PT with the agency I was testing for. As 996s said, just keep doing it. You'll be amazed at how flexible you will become after a while -- I sure was!

Depending on your age its only a toe touch or a few inches past your toes. They use to have you slide a block w/ 15'' starting at your toes and you'd have to push it to 16.5.

Good luck

use a rope or something to pull back on

Originally Posted by SWAT1088

use a rope or something to pull back on

I have some insight on this. I could not even register on the sit and reach not too long ago, and now I can almost put my head to my knee during a hurdler's stretch. I had some major issues with my back and after several chiropractor visits, it was determined my lack of flexibility was the culprit. I stretch 1-2 times a day now. Ideally, it is best to have a partner to help stretch you out. Since this is tough in day to day life, a stretch out strap also works great. I bought a strap that has loops sewn in throughout its length, where I can loop one end around the middle of my foot and crank my leg back (there are actually several stretches, but the one I am referring to stretches the hamstrings) way further than I could stretch without a strap. When I say crank, I mean gently, but you do have to push your stretching to get somewhere with it. I have been able to run much harder without the usual stiffness in my legs and back. I am running Baker to Vegas this weekend, so wish me luck.

I wouldn't sweat the sit and reach too much since as others have said not many agencies outside of FLETC use it. Having said that, do your best to improve yourself and score well, but know that Brunswick is probably the last place you'll see that event. I was one of a large category of FLETC grads that the sit and reach prevented from dominating the physical testing. I was able to do 13% when I arrived and 33% when I left, which was just over the 25% level to pass. I actually strained a groin muscle trying to do this ridiculous test and was even more set against it after that, while I watched others who greatly exceeded the height and weight standards, could not run and could not lift, consistently max that event admittedly with no practice or prep.

two things: (both from FLETC instructors)
1.(picture the sit & reach starting position.) use a partner to apply resistance while you are trying to push back to make your back touch the ground. This loosens up some back muscles.

2. while seated(sorry, this sounds kinda g*y) part your butt cheeks. This lowers your body to the ground. It works

I've found the PEB requirements at FLETC for this test (http://www.fletc.gov/training/progra...ttery-peb.html) but am having a hard time determining how to accurately gauge my flexibility without using the actual sit and reach box. Does anyone know if this link (http://www.mayoclinic.com/health/fitness/SM00086) correlates with how it's done at FLETC? Is 15 inches at the heels accurate, and in order to achieve 99% one would have to reach 10 inches beyond their heels?

Sounds pretty close I think. If you can reach 10" past your toes I don't think you need to worry about anything. Just try to touch your toes first. Anything after that is a bonus.

There is a few tricks to it, the one they told us at FLETC was to rotate yours arms over your head.

When you are sitting down, point you hand behind your back and keep it striaght out and move it counter clockwise till it it at your toes. I guess it makes you arms longer? who knows, i think it worked though.

I thought I was the only one with this problem. I stretch four to five times a week now and my flexibility still sucks. Make sure you try and stretch out before this part of the test if you can, that gave my the extra half inch i needed to pass it.