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SEMO agility test

The Semo Agility Test is frequently used in the world of sports and training. It’s very simple to perform and it only requires little equipment. This test is useful to measure the subject’s acceleration and change of direction abilities, as well as how he/she is capable to displace by varying way the he/she moves. All these factors are considered determinant from a performance point of view in most sports.


  • Required Material: A flat non-slip surface, four cones and marks to delimit the course of the circuit, a tape measure and a stopwatch.
  • Procedure: Four cones are placed in a square pattern, 5 meters on each side, as shown in the illustration. The objective of the test is to complete the course (A-B-C-A-D-B-A) in the shortest possible time skirting the cones on the outside. Any attempt in which the participant passes over a cone instead of going around it on the outside will be considered void. The subject gets ready for the test with his/her foot behind the starting line (A) in a sprint start position, body facing and looking towards the cone C. On the evaluator’s signal, the subject begins the run at maximum speed until he/she completes the course in the shortest possible time. The sections between the cones must be run in different ways, as follows:
    • A – B: lateral running (his/her back to the evaluator)
    • B – C: backwards running
    • C – A: front running
    • A – D: backwards running
    • D – B: front running
    • B – A: lateral running (facing the evaluator)

The test finishes when the subject reaches the finish point (cone A) 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: This test is very suitable for subjects who practice sports that require movement in multiple directions, such as soccer, handball, tennis, volleyball, badminton…

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