(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 Shuttles | 30s Recovery | 5 Reps
Record time to complete each agility shuttle
- This drill incorporates all underlying agility movements utilised in field sports (forward, lateral & backward) along with acceleration, deceleration, and quick change of direction.
- It is a good test of match fitness and recovery, the additional agility movements separate the ‘quick’ vs the ‘agile’ player, making it more specific to field sports.
- Time to complete each individual shuttle 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.
- This can also be used as a single rep agility test
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 cone)
- Sprint to the 10m, turn, ground touch, sprint back 5m, turn ground touch (@5m cone)
- Sprint to the 15m, ground touch & run backward 5m, ground touch (@10m cone)
- Sprint to the 20m, turn, ground touch & sprint back to start (0m cone)
- Rest 30s & repeat for a total of 5 reps
- Record individual shuttle times
- Record Total time to complete all 5 reps
*** 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***