(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)
5m – 20m Combination Agility Sprint
- This drill incorporates multiple agility movements utilised in field sports (forward, lateral & backward) along with acceleration, deceleration, and quick change of direction.
Test Instructions:
- Set cones out at 0m, 5m, 10m, 15m, 20m (straight)
- Sprint out Figure 8 the 5m cone, sprint back figure 8 the starting cone (@0m)
- Sprint to the 10m, turn ground touch, sprint back to 5m, turn ground touch (@5m)
- Sprint to the 15m, ground touch & run backward 5m, ground touch (@10m)
- Sprint to the 20m, turn, ground touch & sprint back to start (@0m)
- Record Time to Complete
*** 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***