Remember your elementary school yoga classes when your PT teacher asked everyone to stand on one leg for a few seconds?
Well, even we remember the one-leg balancing exercise we did in our PT classes. Except for a few, most of us slipped during the activity because of losing our footing, with the class bursting into a fit of laughter.
But folks, do you know that the one-leg balancing test that most of us failed during our school days is practiced by athletes and sportspeople? And that’s what is called the standing stork test.
Often referred to as the fitness test, it tests the abilities of the athletes to balance in one static position for as long as possible. And the more you balance, the better you’re likely to perform on the field.
Want to know more about the standing stork test? Then let’s dive into the deets!
Standing Stork Test: What Does It Measure?
Balance is one of the most important principles when it comes to athletic movements. In fact, every athlete must know how to maintain their position, so they don’t fall while on the field.
Surfing, gymnastics, running, snowboarding, and other endurance sports require good balancing to outperform contenders. And there’s no better way than the standing stork test to evaluate static balance for athletes and coaches.
Also known as the Gillet test, it is conducted to improve the performance of a sportsperson to ensure they face minimal injuries on the field. Moreover, important decisions are made regarding their training after evaluating the performance,
And did you know that it is one of the most useful clinical tests for evaluating the movement of the sacroiliac joint dysfunction (SIJ) which causes sacroiliac joint pain ? Unlike sports, it is carried out alongside other mobility and pain provocation tests.
Purpose Of The Standing Stork Test
Many athletes focus on flexibility, speed, endurance, and strength at the cost of ignoring balance, which is one of the vital aspects of agility.
Maintaining good balance enhances your performance, and you’re less likely to suffer from injuries while playing. And the purpose of the standing stork test is to improve your balance. However, there’s a twist– you’ll have to close your eyes while taking the test.
Though it may sound simple, taking the standing stork test with eyes closed is slightly challenging. That’s because it is difficult to concentrate with your eyes closed, exposing deficiencies in your balance.
How To Do The Standing Stork Test?
The standing stork test is conducted on a flat and non-slip surface, such as an exercise room, and with an assistant to monitor your performance. Another thing that you’ll need is a stopwatch and a pen and paper or a phone to record the time.
Step-By-Step Guide To Do The Test
Step 1: Warm Up And Stand Comfortably
Before taking the position, you must do quick warm-up exercises to increase your blood flow. After that, take off your shoes and take up the position by standing comfortably on your feet with hands on the hips.
Step 2: Lift Your Right Leg And Place It Against The Inside Of The Other Leg
Subsequently, lift your right foot and place the toes or the sole of this non-supporting foot against the inside knee of the left leg. As a piece of advice, we suggest closing the eyes prior to raising their right heel from the floor and balancing your body on the ball of their left foot.
Step 3: Start The Stopwatch
The moment you lift the heel from the floor, ask the coach or assistant to start the stopwatch to note the time for which you are able to maintain balance. As soon as your heel touches the floor or the non-supporting foot loses contact, the countdown must stop so that there is no discrepancy.
Step 4: Repeat The Procedure
After completing the first round, repeat the procedure and try to balance for as long as you can without letting either of the heels touch the ground. Before you proceed for the second round, take a few minutes break and start with the opposite leg.
What Is A Positive Stork Test?
A positive test is one in which the record of the previous tests is compared to the present performance to monitor the athletes’ progress. For this, you are required to take the best three records and compare them to previous ones to know whether your balance has improved or not.
Advantages Of The Standing Stork Test
The advantages of the standing stork test are as follows:
1. Simple Setup
If you’ve ever taken the standing stork test, you’d agree that it’s one of the easiest tests. Only a pen and paper or a mobile and a stopwatch are required to conduct the test.
2. No Equipment Required
Athletes can take the standing stork tests anytime and anywhere they want because it doesn’t require fancy equipment. All you need to do is stand on one leg with your eyes closed and maintain balance in a static position.
Disadvantages Of The Standing Stork Test
No doubt, the standing stork test is an excellent way to improve the balance of the athletes, but it comes with one downside- you’ll have to arrange for an assistant to conduct the test.
In fact, the assistant is the prerequisite of the standing stork test, for he’ll start the stopwatch and record the time the athlete balances on one foot.
Frequently Asked Questions
Q1. Is the Standing Stork Test Result Reliable?
Yes, the reliability of the standing stork test depends upon the strictness level at which the test is conducted.
Q2. Is It Important To Take The Test Under The Supervision Of An Assistant?
For accurate results, it’s best to conduct the standing stork test under the supervision of a competent person.
This brings the end of our guide, and we hope we were able to explain to you what the standing stork test is. Before taking the test, make sure you practice standing on the ball of one foot for about 30 seconds every day to improve balance. If your day is super busy, consider practicing while talking on the phone at the office or brushing your teeth in the morning.
That being said, we’ll sign off for the day. Good luck!