X drill

The X-Drill 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. 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, 9 meters on each side, as shown in the illustration. The goal of the test is to complete the course (A-B-C-D-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. On the evaluator’s signal, the subject begins the run at maximum speed until he/she completes the X-shaped course in the shortest possible time. The sections between the cones must be run in different ways, as follows:
  • A – B: front running
  • B – C: backwards running
  • C – D: front running
  • D – A: backwards running

The test finishes when the subject reaches the finish point (cone D) 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.