505 Agility Test

The objective of the 505 agility test is to monitor the athlete’s speed and agility with a 180 degree turn.

Required resources

To undertake this test you will require:

• 6 cones
• Tape measure
• Non slip surface
• Stop watch
• Assistant.

How to conduct the test

The 505 agility test is conducted as follows:

• Mark out the course as per the diagram above. The distance from A to B is 10m and the distance from B to C is 5m.
• The athlete runs from the start line(A) towards the 10m line(B) (run in distance to build up speed).
• The assistant starts the stop watch as the athlete passes through the 10m line(B).
• The athlete runs on to the 15m line(C), turns and runs back towards the start line.
• The assistant stops the stop watch when the athlete passes through the 10m line(B) on their return to the start line.
• The best of two trails is recorded.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete’s agility.

Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.

Reliability

Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

Validity

There are no published tables to relate to potential performance in competition.