Agility Testing: 505 Agility Test
May 18, 2023The 505 Agility Test is a popular agility drill used in sports training and fitness testing. The test involves running a short distance and then changing direction quickly, with the goal of completing the course in as short a time as possible. The test is named after the distance covered in the drill, which is approximately 5 meters.
Here's how to perform the 505 Agility Test:
Equipment needed:
- Flat surface
- Cone or marker
- Stopwatch or timing gates
Procedure:
- Place a cone or marker on the ground to mark the starting point.
- Have the athlete stand behind the starting point, facing forward.
- When ready, the athlete sprints forward to a point 5 meters away from the starting point.
- The athlete touches the ground with one hand and immediately changes direction, running back to the starting point.
- The athlete touches the ground with the other hand at the starting point and immediately turns again to run around the cone/marker.
- The athlete sprints back to the starting point and crosses the finish line.
- Time the athlete using a stopwatch or timing gates, from the start signal to when the athlete crosses the finish line.
- Record the time to the nearest tenth of a second.
- Repeat the test two to three times, allowing a few minutes of rest between each attempt.
- Use the fastest time as the athlete's score.
References:
- Gabbett, T. J., & Georgieff, B. (2007). Agility and change of direction drills. Strength & Conditioning Journal, 29(3), 29-36.
- Lockie, R. G., Murphy, A. J., Schultz, A. B., Knight, T. J., & Janse de Jonge, X. A. (2013). The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of strength and conditioning research, 27(3), 509-515.
- Sheppard, J. M., Dingley, A. A., Janssen, I., Spratford, W. A., & Chapman, D. W. (2012). The effect of assisted and resisted sprint training on acceleration and velocity in Division IA female soccer athletes. Journal of strength and conditioning research, 26(4), 920-926.
- Spiteri, T., Nimphius, S., Hart, N. H., Specos, C., Sheppard, J. M., & Newton, R. U. (2014). Contribution of strength characteristics to change of direction and agility performance in female basketball athletes. Journal of Strength and Conditioning Research, 28(9), 2415-2423.
- Young, W. B., James, R., Montgomery, I., & Sale, D. (2002). Reliability of a 40-m sprint and 505 agility test. Journal of Australian Strength and Conditioning, 10(1), 16-18.
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