20 Meter agility test

The 20 Meter Agility Test is a test frequently used in the world of sports and training, very simple to perform and only requires little equipment. With this test acceleration, speed and the subject’s ability to make changes of position and direction can be measured.

• Required Material: A flat non-slip surface, 4 cones and marks to delimit the course of the circuit, a tape measure and a stopwatch.

• Procedure: Four cones are placed 20 meters apart as shown in the illustration, and 2 parallel lines are drawn, which the subject will have to cross while performing the test. The subject starts with his/her foot behind the starting line (cone A) in a sprint start position, and at the signal of the evaluator will run the A-B-A course, trying to cover it in the shortest time possible, making a change of direction when stepping on the line at cone B. The test finishes when the subject, after running the 2 sections of 20 meters each (40 meters total run), crosses the finish line (cone A), with any part of his/her body. There the stopwatch will be stopped and the elapsed time will be registered. Any attempt in which the subject does not correctly cross the line (cone B) will be considered null and void and will not be counted.

• Assessment: It is measured in seconds (sec) and the subject has a maximum of 3 attempts. In Fisicalcoach, the lowest time, as well as the mean and the median can be recorded.

• Remarks: Since in exercises that require changes of direction performance depends on the angle and speed during the execution, different tests should be considered and the most specific and appropriate one should be chosen in each case. Fisicalcoach features a large set of tests available to perform.