(video demo is designed as a single progressive fitness testing option… any inclusion into a progressive training program should be designed by a suitably qualified trainer)
Change of Direction and Acceleration Test (CODAT)
- Tests the individuals, line change, acceleration & deceleration more so than the more common Illinois Agility Test.
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Time to complete each individual sprint reflects speed, total time reflects endurance and recovery, that is the closer the time for each individual sprint as the test goes on reflects the individuals recovery rate.
Test Instructions:
- (Right) Set cones out 0m & 5m, then 3m diagonally to right & 3m diagonally back to left, then 10m straight (0m, 5m and last 10m cones should form a straight line)
- (Left) Set mirror cone to the left off the 5m mark (3m diagonally to left so as it rejoins the centre for the 10m sprint)
- Players sprint straight 5m, pivot & sprint 3m right round the cone & pivot sprint 3m back to the left finishing with a 10m straight sprint.
- Break 30s
- Repeat in the opposite directions (sprint straight 5m, pivot & sprint 3m left round the cone & pivot sprint 3m back to the right finishing with a 10m straight sprint.
- Repeat the required number of reps (e.g. speed agility 2 reps; endurance agility 6 – 10 reps (3 – 5 x right + 3 – 5 x left)
- Record time to complete each individual sprint (right & left)
*** If Completing this Fitness Test in combination with 1 or more others ensure, you allow sufficient break time (2-3min) to recover between tests, otherwise testing parameters and results will be affected. Additionally you should perform them in the same order and breaks on each retest***