Quick Feet Test
Agility is the ability to change direction quickly at speed. In many sports and for some fitness regimes, this can be a key skill for athletes and gym users alike. The quick feet test is an effective way to assess this.
What's The Point?
When you speed through a ladder, as in the quick feet test, it tells a coach a lot about your agility. Success in a test such as this comes from a combination of hereditary factors, such as limb length, muscle attachments, and proportion of fast-twitch fibres, and effective training.
What Do You Need?
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A flat surface (running track, tennis or basketball court, flat grass field, etc)
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20 two-foot long sticks or a 20-rung rope ladder
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A stopwatch
- An assistant
How do you do the test?
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Lay out the 20 two-foot long sticks 18 inches apart or a 20-rung stride rope ladder on grass or athletics track.
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Warm up thoroughly
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Run through the ladder without touching the sticks/rungs.
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The stopwatch starts when your foot first touches the ground between the first and second stick/rung, and stops when contact is first made with the ground beyond the last stick/rung.
- Complete two tests, and record the best score.
What Results Will I See?
A time of less than 2.8 seconds (males) and 3.4 seconds (females) is considered excellent for college athletes.
Normative data for other ages is given below
| Males | Time | Females | Time |
| Jnr High School | < 3.8 seconds | Jnr High School | < 4.2 seconds |
| Snr High School | < 3.3 seconds | Snr High School | < 3.8 seconds |
| College | < 2.8 seconds | College | < 3.4 seconds |
What's Being Measured?
This is a good measure of foot speed.
