Agility Test

A simple way to measure change of direction, short burst speed, and conditioning — and track improvement over time.

Setup

Mark four points on the field or in the yard:

• Point A = starting point (3-point stance)
• Point B = 5 yards from A
• Point C = 7 yards from A
• Point D = 10 yards from A

All runs start and return to Point A.

The Circuit

Run this sequence as fast as possible:

1. A → B
2. B → A
3. A → C
4. C → A
5. A → D
6. D → A

That completes one full circuit.

How to Score

• Use a stopwatch
• Record total time
• Rest 2–3 minutes
• Run 2–3 attempts
• Keep the best clean time

What You Are Measuring

• First-step burst (critical for every position)
• Deceleration and planting
• Change of direction under fatigue
• Recovery between efforts
• Measurable improvement over training weeks

Coaching Notes

• Start in a 3-point stance (one hand on the ground) for game-like starts
• Stay low when changing direction — don't stand up tall
• Plant hard and drive back — no rounding the turn
• Chest under control, not upright and drifting
• Focus on clean movement first, then speed