Illinois Agility Run Test

If you need the ability to change direction quikcly and often, the Illinois Agility Test could be a way to monitor the development of your agility on an on-going basis.

What's The Point?

There are many sports that demand agility the ability to change direction at speed from an athlete. From rugby to tennis, soccer to basketball, the athlete who can stay under control when moving at speed will have an advantage. The Illinois Agility Run Test measures the development of this key skill.

What Do You Need?

  • A flat surface a tennis court or a 400-metre track would be ideal
  • 8 cones
  • A stopwatch
  • An assistant

Mark the course out as described below:

  • The length of the course is 10 metres, the width (and thus the distance between the start and finish points) is 5 metres (5 lanes on a track).
  • 4 cones can be used to mark the start, finish and the two turning points.
  • Each cone in the centre is spaced 3.3 metres apart.

Perform The Test as Follows

  • Start by lying face down on the ground at the start point
  • On the command, jump to your feet and negotiate around the cones to the finish
  • The assistant records the total time taken

What Results Will You See?

Taking the test at regular intervals will allow you to assess the effectiveness of your agility training.

If you want to compare your score, the following chart shows national norms for 16 to 19 year olds.

Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 18.3 secs >18.3 secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs


What is Being Measured Again?

This is a good measure of your agility.

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