Tests of Agility

Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, acceleration, balance, power and coordination, plus good reflexes. Below is a collection of agility fitness tests, which vary over the distance, number of turns and angle of direction changes. Which one to use? See our discussion about agility fitness testing.

running an agility test

True Agility Tests (incorporating reaction to a stimulus)

• Reactive Shuttle (NBA) - players complete an agility circuit, first running to the right or left direction in response to a stimulus.

Change of Direction Tests

• Illinois Agility Test (also a modified Illinois Agility Test and another over a shorter distance)
• T-Test — running a T-shape course involving forward, lateral, and backwards running.
• 505 Agility Test
• 20 Yard Shuttle (NFL, SPARQ) — running 5 yards, back 10 yards, and back again 5 yards, touching the lines with a hand.
• 3-Cone Drill (L-Run) (NFL)
• Shuttle Run test (30 foot) — run 30ft (9.14m) x 4, moving blocks from one end to the other
• 40 Yard Shuttle Run — run 30ft (9.14m) x 4, foot and hand simultaneously touching the floor on or beyond the turn-around line.
• SEMO Agility run — run around a rectangular area incorporating forward sprints, diagonal backpedaling, and side shuffling.
• Zig-Zag Test

• Figure-of-Eight Agility Run Test
• Hexagon agility test — involves jumping in and out of a hexagon shape as fast as possible.
• Hexagonal Obstacle Test — involves jumping over obstacles placed a hexagon shape, as fast as possible.
• Quadrant Jump Test — involves two-legged jumping around a cross shape on the floor, as fast as possible.
• 10-meter shuttle
• Quick Feet Test — run along a ladder placing a foot in each space
• Foot Tapping Speed Test — how many quick foot taps can be performed in 30 seconds.
• Side-step Test
• Edgren Side-Step Test, Modified Edgren Side-Step Test
• 20m 5-10-5 agility shuttle — run 5 meters to one side, 10 meters back the other way, finishing with 5 meters back to the start line.
• 20 Yard Agility (soccer) — run 5 yards to one side, 10 yards back the other way, finishing with 5 yards back to the start line (touching lines with a foot).
• Agility Cone Drill (SPARQ)
• 3-Cone Drill (NFL)
• Box Drill (NFL)
• Arrowhead Drill (soccer) (SPARQ)
• Balsom Agility Run (soccer)
• 10x5m Shuttle — run back and forth over 5 meters, for a total of 50m.
• 5m Multiple Shuttle — 30 seconds of shuttles, increasing by 5m over a 25m course.

Agility Tests for the Elderly

• AAHPERD Agility Test for seniors
• 8 Foot Up and Go (for the elderly)
• Sitting-Rising Test (for the elderly)

Sport Specific Agility Tests

• Lane Agility Drill (basketball) (SPARQ)
• AFL Agility Test (Australian Football)
• Run-a-Three and Run 2 (cricket)
• Reactive Shuttle (NBA)
• Shuttle Cross Pick-Up (hockey) (SPARQ)
• FIFA Change of Direction Ability (CODA) — forwards and sideways running over 8-10 meters (Football Assistant Referees)