Agility Testing: Agility T-Test
May 18, 2023The Agility T-Test is a physical performance test designed to measure an individual's agility, specifically their ability to move quickly, change direction, and accelerate and decelerate rapidly. The Agility T-Test is timed, and the individual's agility is measured based on how quickly they can complete the course. The test is typically performed two or three times, with a brief rest between each attempt.
Procedure:
- Set up the cones: Place four cones on the ground in the shape of a T. The top of the T should be about 10 yards from the middle cone of the stem, and each cone should be about 5 yards apart from the others.
- Warm-up: Prior to performing the test, warm-up for about 10 minutes to reduce the risk of injury. This can include light jogging, stretching, and other dynamic movements.
- Start the test: Start at the top cone of the T, facing the stem.
- Run forward: Run forward to the middle cone of the stem, touch it with your hand, and then side-step to the left or right to touch one of the cones on the stem.
- Return to the middle cone: Side-step back to the middle cone, touch it again, and then side-step to the other cone on the stem.
- Return to the middle cone again: Side-step back to the middle cone and touch it with your hand.
- Run backwards: Turn and run backwards to the starting cone at the top of the T, being careful not to trip over the cones.
- Finish: Once you reach the starting cone, stop the timer.
- Record your time: Record your time to the nearest tenth of a second.
- Rest and repeat: Take a short break, then repeat the test two more times, recording your time for each attempt.
- Cool down: After completing the test, cool down with a few minutes of light exercise and stretching to reduce the risk of injury.
References:
- Sassi RH, Dardouri W, Yahmed MH, Gmada N, Mahfoudhi ME, Gharbi Z. Relative and absolute reliability of a modified agility T-test and its relationship with vertical jump and straight sprint. J Strength Cond Res. 2009 Jan;23(1):164-70. doi: 10.1519/JSC.0b013e318187451f. PMID: 19077723.
- Chaouachi A, Brughelli M, Levin G, Boudhina NB, Cronin J, Chamari K. Anthropometric, physiological and performance characteristics of elite team-handball players. J Sports Sci. 2009 Nov;27(13):151-7. doi: 10.1080/02640410903282783. PMID: 19911323.
- Castagna C, Impellizzeri FM, Chaouachi A, Ben Abdelkrim N, Manzi V. Effect of training intensity distribution on aerobic fitness variables in elite soccer players: a case study. J Strength Cond Res. 2011 Jun;25(6):1576-86. doi: 10.1519/JSC.0b013e3181db9fa7. PMID: 21572369.
- Delextrat A, Cohen D, Strength and conditioning practices in elite soccer players. J Sports Sci. 2011 May;29(8):751-7. doi: 10.1080/02640414.2011.574719. PMID: 21500089.
- Gomes RV, Souza VC, Serrão JC, Gonçalves M. Agility training reduces metabolic demand and improves performance in young soccer players. J Strength Cond Res. 2013 Apr;27(4):1033-7. doi: 10.1519/JSC.0b013e318267a232. PMID: 22648207.
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