Agility Testing: Agility T-Test

The 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:

1. 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.
2. 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.
3. Start the test: Start at the top cone of the T, facing the stem.
4. 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.
5. 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.
6. Return to the middle cone again: Side-step back to the middle cone and touch it with your hand.
7. Run backwards: Turn and run backwards to the starting cone at the top of the T, being careful not to trip over the cones.
8. Finish: Once you reach the starting cone, stop the timer.
9. Record your time: Record your time to the nearest tenth of a second.
10. Rest and repeat: Take a short break, then repeat the test two more times, recording your time for each attempt.
11. Cool down: After completing the test, cool down with a few minutes of light exercise and stretching to reduce the risk of injury.

References:

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