(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)
Agility Box Test
- Good combination agility test, incorporates all underlying agility movements utilised in field sports (side, forward, channel &/or backward)
- Easy setup, that can be performed any number of ways, you could essentially add in your preferred movement combinations.
- Perform as a singular agility test or repeat x 5 reps with a 15-30s rest between sets.
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Time to complete each individual Agility box reflects speed, total time reflects endurance and recovery, that is the closer the time for each rep as the test goes on reflects the individuals recovery rate.
Test Instructions:
(first demo only… there are 3 examples in the demo videos (setup is same for all))
- Set out a 10m x 10m box (4 cones)
- Player’s side shuffle (or channel/side run) 10m left (cone 2); forward 10m (cone 3); backwards diagonally 10m (cone 1); forward 10m (cone4); backwards diagonally 10m (cone 2); side shuffle (or channel/side run) 10m back to start (cone 1)
- You can virtually use any combination of forward, side, back & flip movements to suit your preferences.
Record Time to Complete
*** If Completing this Agility 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***