About the Edgren 10-Second Side Step Test

The Edgren 10-second side step test (ESST) is a test of side-stepping ability, quickness and agility. The ESST was first introduced in the literature in 1932 by Harry D. Edgren to assess lateral mobility in basketball players. See also the modified Edgren sidestep test.

Equipment Required

Equipment: flat, non-slip floor, with line markings or cones (can use masking tape), tape measure, stopwatch.

Pre-Test Procedures

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. See more details of pre-test procedures.

Test Setup

Test setup: Five cones or lines are placed in a line, three feet apart (12 feet total between the two outside cones).

Test Procedure

Procedure: The starting position is at the centre cone, facing forward with feet straddling the center line. At the command 'go', the participant sidesteps to the right until their right foot touches or crosses the outside cone or tape mark. The participant then sidesteps to the left until their left foot touches or crosses the left outside cone or tape mark. The participant sidesteps back and forth to the outside cones as rapidly as possible for 10 seconds.

Scoring

Scoring: Count the number of cones/lines crossed. Deduct a point if the far end lines are not reached, if they fail to keep their trunk and feet pointed forward at all times, or crosses the legs. The best results of three trials should be recorded.

Test Variations

Variations: A metric version is sometimes used, resulting in a slightly longer course of 4 m in length with four 1 m (3.28 ft) increments. The modified Edgren Side Step test is just one timed shuttle.

How to Use This Calculator

Follow these simple steps to calculate and interpret your Edgren Side Step Test score:

  1. Enter Your Test Data
    • Lines Crossed: The total count of lines/cones crossed during the 10-second test
    • Gender: Select for accurate normative comparison
    • Age Group: Affects percentile calculations
  2. Optional Settings
    • Sport: Get sport-specific interpretation and recommendations
    • Deductions: Enter any points deducted for technique errors
  3. Get Your Results
    • Click "Calculate Score" for instant analysis
    • View your percentile ranking among athletes
    • Receive personalized training recommendations

Pro Tip: Conduct three trials with adequate rest (30-60 seconds) between attempts. Use your best score for accurate assessment, as this reflects your true lateral agility potential.

Edgren Side Step Test Normative Data

The following table provides reference values for interpreting Edgren Side Step Test scores. These norms are based on athletic population data and can help identify strengths and areas for improvement.

Rating Males (Lines) Females (Lines) Percentile Range
Excellent 24+ 21+ 90th - 99th
Good 20-23 17-20 70th - 89th
Above Average 18-19 15-16 50th - 69th
Average 14-17 12-14 30th - 49th
Below Average 10-13 8-11 10th - 29th
Needs Improvement <10 <8 Below 10th

Note: Values are based on research with physically active adults aged 18-39. Youth and masters athletes may have different reference ranges.

The Science Behind the Edgren Side Step Test

The Edgren Side Step Test measures several key components of athletic performance:

What It Measures

  • Lateral Agility: The ability to move side-to-side quickly and efficiently
  • Neuromuscular Coordination: How well the nervous system and muscles work together during rapid direction changes
  • Lower Body Power: The explosive force generated during lateral push-off
  • Dynamic Balance: Maintaining stability while moving at high speed

Physiological Demands

During the 10-second test, athletes rely primarily on the phosphocreatine (ATP-PC) energy system, which provides immediate energy for short-duration, high-intensity efforts. The test also demands:

  • Fast-twitch muscle fiber recruitment in the gluteus medius, adductors, and quadriceps
  • Rapid eccentric-concentric muscle contractions for quick direction changes
  • Core stability to maintain trunk position during lateral movement

Validity and Reliability

Research by sports scientists including Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia, indicates that the Edgren Side Step Test demonstrates good test-retest reliability (r = 0.85-0.92) when standardized protocols are followed. The test shows moderate correlation with sport-specific agility performance in court and field sports.

Sport-Specific Applications

Different sports have varying demands for lateral movement. Here's how the Edgren Side Step Test applies to specific athletic populations:

Basketball

Essential for defensive sliding, close-outs, and guarding opponents. Elite guards typically score 26+ lines.

Tennis

Critical for court coverage and baseline rallies. Professional players demonstrate excellent lateral quickness with scores of 25+.

Volleyball

Important for defensive specialists and setters. Liberos often show superior lateral agility with scores of 24+.

Soccer

Valuable for defenders and midfielders. Lateral movement supports tackling, marking, and creating space.

Position-Specific Standards

Within team sports, different positions may require varying levels of lateral agility:

  • Guards/Defenders: Highest demands - should aim for 90th percentile or above
  • Wings/Midfielders: High demands - target 70th-90th percentile
  • Forwards/Posts: Moderate demands - 50th-70th percentile acceptable

How to Improve Your Edgren Side Step Score

Lateral agility can be significantly improved with targeted training. Here are evidence-based strategies to enhance your performance:

Foundational Exercises

  • Lateral Bounds: 3 sets of 8-10 bounds each direction, focusing on explosive push-off
  • Lateral Shuffles: 4 sets of 20 meters with quick feet and low center of gravity
  • Carioca/Karaoke: 3 sets of 20 meters to improve hip mobility and coordination
  • Lateral Lunges: 3 sets of 10 each leg, emphasizing depth and control

Progressive Training Protocol

  1. Weeks 1-2: Focus on movement quality - slow, controlled lateral movements
  2. Weeks 3-4: Increase speed while maintaining technique
  3. Weeks 5-6: Add resistance (bands, weighted vest) to build lateral power
  4. Weeks 7-8: Sport-specific drills and reactive agility training

Expected Improvement

With consistent training (3-4 sessions per week), athletes typically see improvements of 2-4 lines crossed within 6-8 weeks. Beginners may see larger gains initially, while advanced athletes may require more specialized programming.

Frequently Asked Questions

What is a good score on the Edgren Side Step Test?

For adult males, scores above 24 lines crossed are considered excellent, while 18-23 is good, 12-17 is average, and below 12 needs improvement. Female athletes typically score 2-3 lines lower per category. Elite athletes in sports requiring lateral movement often exceed 26 lines.

How do you set up the Edgren Side Step Test?

Place 5 cones or tape lines in a row, each 3 feet (0.91m) apart, creating a total course length of 12 feet (3.66m). The athlete starts at the center cone facing forward with feet straddling the line. Ensure the surface is non-slip and there's adequate space for safe movement.

What does the Edgren Side Step Test measure?

The test measures lateral agility, quickness, and the ability to change direction rapidly while maintaining body control. It specifically assesses neuromuscular coordination for side-to-side movement patterns, making it valuable for court and field sports.

How many trials should I perform?

The standard protocol calls for three trials with 30-60 seconds rest between attempts. The best (highest) score from all trials should be recorded as your official result, as this represents your true lateral agility capacity.

Can I use metric measurements for the test?

Yes, a metric version exists with cones placed 1 meter apart over a 4-meter total distance. This results in a slightly longer course than the imperial version (4m vs 3.66m), which may affect direct score comparisons.

What are common technique errors to avoid?

Common errors include crossing the legs during movement (should maintain parallel feet), rotating the trunk away from forward-facing position, not fully reaching the outside lines, and using hopping instead of shuffling. Each error typically results in a 1-point deduction.

How often should I retest my lateral agility?

For athletes in training, retesting every 4-6 weeks allows enough time for measurable improvements while maintaining motivation. During competitive seasons, testing at the start, mid-point, and end of the season provides useful performance tracking data.

References

  1. Edgren, H.D. (1932). "An experiment in the testing of ability and progress in basketball." Research Quarterly, 3(1), 159-171.
  2. Johnson, B.L. & Nelson, J.K. (1986). Practical Measurements for Evaluation in Physical Education. 4th Edition, Macmillan.
  3. Harman, E., et al. (2000). "Administration, scoring, and interpretation of selected tests." In Essentials of Strength Training and Conditioning. NSCA, Human Kinetics.
  4. Young, W.B., et al. (2002). "Agility and change-of-direction speed are independent skills: Implications for training for agility in invasion sports." International Journal of Sports Science & Coaching, 10(1), 159-169.
  5. Sheppard, J.M. & Young, W.B. (2006). "Agility literature review: Classifications, training and testing." Journal of Sports Sciences, 24(9), 919-932.
  6. Miller, M.G., et al. (2006). "The effects of a 6-week plyometric training program on agility." Journal of Sports Science and Medicine, 5(3), 459-465.
  7. Wood, R.J. (2015). "Fitness testing protocols for athletes." Topend Sports. Available at: topendsports.com

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