Flexibility influences everything from how you throw kicks to how quickly you can escape a submission. Yet many fighters either overlook it or follow outdated stretching routines. The truth is, every fighter has an optimal range of motion (ROM) specific to their body and fighting style. Straying too far from that range—whether you’re too tight or too loose—can raise your risk of injury.
When combined with a well-rounded approach, proper flexibility testing helps you:
- Target specific problem areas before they become major issues
- Reduce injury risk by keeping your joints and muscles in peak condition
- Improve technique and power output
- Fine-tune your workouts and recovery plans
While this article focuses on how to test your flexibility, a complete MMA program should also include training for cardio fitness, explosive strength, and mental resilience. These topics—and more—are covered in Dr. Gillis’s eight-module course, The Science of MMA.
Click Here to Enroll in The Science of MMA
The Bigger Picture: Science-Based Training
Most MMA fighters struggle with generic or outdated programs. They might do endless rounds of high-intensity workouts without checking if they’re making progress or flirting with overtraining. Dr. Jason Gillis, an Exercise Scientist at The MMA Training Bible, has spent years researching what actually works in MMA. His course, The Science of MMA, breaks down complex concepts like endurance, periodization, and power development into practical steps.
Key lessons in the course include:
- How your body fuels high-intensity efforts and why some fighters “gas out”
- The truth about endurance training (low vs. high intensity)
- The science of explosive strength and how to train for knockout power
- Strategies for preventing overtraining and hitting performance plateaus
- How to track progress through performance testing (including flexibility)
If you’re serious about designing an MMA training plan based on science—not guesswork—this course is for you.
Click Here to Enroll in The Science of MMA
How to Test Your Flexibility: The Sit-and-Reach Method
Flexibility is generally divided into two parts:
- Dynamic flexibility (active movements requiring voluntary muscle action)
- Static flexibility (passive range of motion)
The sit-and-reach test focuses on aspects of dynamic flexibility by measuring how far you can stretch your hamstrings, hips, and lower back.
Testing Procedures
- Warm Up:
- Perform a short warm-up that includes light aerobic activity and gentle stretches (like a modified hurdler’s stretch).
- Avoid sudden or jerky movements.
- Remove shoes for a more accurate measurement.
- Set Up the Measuring Tape:
- Place a measuring tape on the floor with a right-angle line (made of tape) at the 15-inch mark.
- Sit with legs extended at right angles to the taped line on the floor.
- Heels should line up at the 15-inch mark, about 10 to 12 inches apart.
- Slow Reach Forward:
- Reach forward with both hands as far as possible.
- Hold the position for about 2 seconds.
- Keep hands parallel; do not lead with one hand.
- Fingertips can overlap and should touch the measuring tape.
- Record the Score:
- Note the most distant point reached (in inches or centimeters).
- Perform two trials; record the best.
- Exhale and drop your head between your arms when reaching.
- Keep knees extended but not forced down.
- Breathe normally; do not hold your breath.
This test provides a basic snapshot of your lower-body flexibility. Track your scores over time to see if your training plan is improving your ROM or if you need adjustments.
Recording Your Progress
To effectively measure improvement, keep consistent records of your flexibility. You can download The MMA Training Bible’s data collection book, which includes forms for:
- Flexibility results (like the sit-and-reach)
- Psychological test scores
- Body composition figures
- Workout and recovery logs
Keeping all these metrics in one place helps you spot trends, identify weaknesses, and tailor your program.
Beyond Flexibility: Building a Complete MMA Program
Flexibility alone won’t make you a top fighter. You also need strength, power, endurance, and a robust mental game. That’s why Dr. Gillis’s course, The Science of MMA, offers a full toolkit, including:
- A “book” of stretching techniques, covering dynamic, static, and PNF
- Workouts structured for maximum fight-day performance
- Periodization plans to peak at the right time
- Psychological strategies to enhance focus and confidence
These sessions address common pain points like conflicting information, fear of overtraining, and not knowing how to optimize workouts for MMA’s unique demands.
Click Here to Enroll in The Science of MMA
Why Dr. Gillis’s Expertise Matters
Dr. Jason Gillis is an Exercise Scientist who backs every training technique with research and years of hands-on experience. His insights into energy systems, overtraining prevention, and performance testing can transform your approach to MMA. Whether you’re a fighter looking to go pro or a coach seeking reliable methods, you’ll find practical, step-by-step guidance grounded in evidence-based principles.
Conclusion: Unlock Your Full MMA Potential
Generic advice and random stretching tips aren’t enough. True success in MMA comes from understanding the science behind each element—flexibility, strength, conditioning, and beyond. By testing your flexibility with the sit-and-reach method, you gain a measurable benchmark that can shape how you train.
If you’re ready to take the guesswork out of your MMA training, consider enrolling in The Science of MMA. Dr. Gillis’s course covers performance testing in depth, along with modules on cardio, power, overtraining, and more. Why risk injuries or mediocre results when you can learn from an expert?
Enroll Now to Unlock Your Full MMA Potential
With a comprehensive, data-driven plan, you’ll make faster progress, reduce injuries, and develop the confidence you need to excel in the cage. Start by testing your flexibility, then explore how to enhance every aspect of your training. Your future in MMA awaits.