Agility Test Protocols

Many sports require the ability of participants to accelerate, decelerate and change directions rapidly. Agility is the capacity to execute these movements efficiently, requiring coordination and balance. Some think agility is an inherent trait. Whether it is or not, agility training offers an opportunity to improve footwork, reaction time and ability to change direction. Cone drills are excellent for testing and improving agility.

  1. Figure Eights

    • Execute this agility test by placing two cones approximately 10 yards apart. Starting in a two-point stance, run a figure eight through the cones. Place your inside hand on the tops of the cones as you round them. For variation, move cones closer together to increase the difficulty, or start from a lying or sitting position.

    Lateral Cone Slalom

    • Align 10 to 12 cones in a straight line exactly 1 yard apart to perform this test. Start at the first cone facing the others. Slalom, or weave, your way through the cones. Navigate the cones using small, quick diagonal steps. Avoid hopping through or over the cones. Set a goal of not touching any cone. Have a partner time and record your results. Increase the complexity by going forward to one end and then backward to the starting point.

    Star Drill

    • This drill is designed to test and improve the ability to change direction, transition between differing skills, and maintain correct body position in the process. Make a square with four cones exactly 10 yards apart. Place a fifth cone in the center of the square. Start at the first cone and sprint to the center cone, touching it with one hand. Backpedal to the first cone. Shuffle laterally to the next cone, in either direction, and sprint from that cone to the center cone. Repeat the process going in the same direction until you have returned to the initial cone. Repeat, going in the opposite direction. Determine baseline numbers by having a partner time you during the test.

    T-Test Drill

    • Place three cones in a line exactly 5 yards apart. Holding a fourth cone, mark off 10 yards from the cone in the center. Place the cone you are holding here, and turn and face the other three cones. Sprint to the center cone and touch it with one hand. Side shuffle to your right and touch the cone on that side. Side shuffle past the center cone all the way to the third one. Touch this one with the other hand and shuffle back to the center cone. Touch the center cone and backpedal to the starting position. Have a partner time and document your results.