Flexibility, agility, balance, co-ordination and reaction time

Flexibility is the range of movement possible at a joint.

Where it matters: gymnastics, such as a gymnast performing the splits, and a hurdler lifting the leading leg over the hurdle.

Test: the sit and reach test. Sit with your legs straight and your feet flat against a box. Slowly reach forward along the ruler as far as you can and hold the position. Record the distance in centimetres. It tests the flexibility of the hamstrings and lower back.

Agility is the ability to change the direction of the body quickly while keeping control.

Where it matters: netball, dodging a defender to get free for a pass, and a rugby player sidestepping a tackle.

Test: the Illinois agility test. The course is 10 m long and 5 m wide, with four cones in a line down the middle. Start lying face down, then on the signal get up and run the course, weaving in and out of the middle cones, as fast as possible. Record the time in seconds.

Balance is the ability to keep the body steady and in control, whether still or moving, by keeping the centre of mass over the base of support.

Where it matters: a gymnast on the beam, and a surfer staying upright on the board.

Test: the stork stand test. Stand on one leg, put the other foot against the inside of the standing knee and your hands on your hips. Raise your heel to stand on your toes, and time how long you can hold it, in seconds.

Co-ordination is the ability to use two or more body parts together, smoothly and accurately.

Where it matters: tennis, moving the feet into position while swinging the racket, and a wheelchair basketball player pushing the chair while bouncing the ball.

Test: the wall throw test (alternate-hand wall toss). Stand 2 m from a wall. Throw a tennis ball underarm against the wall with one hand and catch it with the other, then throw it back and catch it with the first hand. Count the catches in 30 seconds.

Reaction time is the time taken to respond to a stimulus, such as a sound or a movement.

Where it matters: a sprinter starting at the gun, and a goalkeeper reacting to a shot.

Test: the reaction time ruler test. A partner holds a ruler upright, with the zero mark level with the top of your thumb and finger. Without warning they let go, and you catch it as quickly as you can. Read the distance it fell, in centimetres: the shorter the distance, the faster your reaction. Take the average of several tries.