505 test

The 505 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, 6 cones and marks to delimit the course of the circuit, a tape measure and a stopwatch.

• Procedure: Three pairs of cones are placed, one at the starting line and the others at a distance of 10 and 15 m away (see illustration). The goal of the test is to complete the course (B-C-B) in the shortest possible time. The subject must start with his/her foot behind the starting line (cones A) in a sprint start position and will use the distance A-B (10 meters) as an acceleration zone so that once the subject reaches cone B the stopwatch is started. The subject must then run to the next line (cones C), step on the line, turn and quickly return to the line of cones B. The test finishes when the subject crosses the finish line (cones B), with any part of his/her body. There the stopwatch will be stopped and the elapsed time will be registered.

• 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 execution, different tests should be considered and the most specific and appropriate one should be chosen in each case. Fisicalcoach has a large set of tests available to perform.