These agility assessments will test your starting power, stopping ability, and how well you change directions. If you're involved in sports, even recreationally, these performance attributes are vital to improving your game. If you're not participating in any sports right now, agility drills really improve your balance, body control and body awareness. All of these will certainly give you a boost in your daily workouts, helping you get stronger and fitter faster.
Pro Agility Assessment
Equipment: 3 cones, a measuring tape and a stop watch
Procedure: Line the three cones up five yards apart. Be sure you are on a flat grass or turf field or a rubberized track will work too. If you have access to a marked football field great, line the cones up with the five yard lines on the field. If not use a measuring tape to measure five yards for each cone. Your starting position will be a two-point stance straddling the middle cone with one cone to your left and one cone to your right. On go, sprint to your right 5 yards touching the cone with your right hand. Turn back to your left, sprint 10 yards and touch the cone with your left hand. Turn back to your right and sprint past your starting point at the center cone.
Perform this assessment 3 separate times giving yourself full recovery between try’s, approximately 4-5 minutes. The goal is to get through this as quickly as possible. Record your fastest time, then toward the end of your workout program re-assess yourself and see how much improvement you’ve made.
Grading the Pro Agility:
T-Drill Assessment
Equipment: 4 cones, a measuring tape and a stop watch
Procedure: Set one cone down and measure five yards straight ahead. Place another cone at that five yard mark. Place the last two cones five yards on either side of the second cone making a “T” shape with the four cones. Your starting position will be at the cone at the bottom of the “T”. On go, sprint to the cone directly in front of you, then quickly side shuffle to your right five yards touching the outside cone with your right hand. Then shuffle back to your left ten yards touching the outside cone with your left hand. Shuffle back to your right five yards to the center cone and backpedal back to the starting line.
Perform this assessment 3 separate times giving yourself full recovery between try’s, approximately 4-5 minutes. The goal is to get through this as quickly as possible. Record your fastest time, then toward the end of your workout program re-assess yourself and see how much improvement you’ve made.
Grading the T-Drill:
X-Pattern Assessment
Equipment: 4 cones, a measuring tape and a stop watch
Procedure: Place the four cones in a square 10 yards apart. Starting at a cone on your left, sprint 10 yards forward to the second cone, plant your foot and turn sprinting diagonally toward cone three. Then backpedal straight behind you toward cone four. When you reach cone four, plant your foot and sprint diagonally back toward your starting position.
Perform this assessment 3 separate times giving yourself full recovery between try’s, approximately 4-5 minutes. The goal is to get through this as quickly as possible. Record your fastest time, then toward the end of your workout program re-assess yourself and see how much improvement you’ve made.
Grading the X-Pattern: