(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)
Lateral Change of Direction (COD) Test
- This test incorporates the quick ‘at speed’ direction changes required in field sports more so than the shuffle run used in the Agility T test
Test Instructions:
- Set cones out at 0m, 5m & 10m (straight)
- Start facing the 5m cone – turn sprint 5m to right; turn, ground touch sprint 10m to left; turn, ground touch and sprint 5m back to starting position.
- 30s recovery
- Repeat opposite direction (left 5m, right 10m, left 5m)
- Record both times
*** 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***