Fitness Testing
Agility

Agility a component of physical fitness that describes changing the body's direction with speed and precision.The multi dimensional movement demands of field and court games dictate a revaluation of the traditional approach to the development of agility. This demands a systematic multi factored approach that results in significant improvement in game speed. Possibly we have put the cart before the horse by training agility in isolation without considering the underlying coordinative abilities and strength. Full development of coordinative abilities provides a repertoire of motor skills that can be adapted to deal with sport specific movement demands. According to Dr.Drabik in his book Children & Sports Training the coordinative abilities are: Balance - Maintenance of the centre gravity over the base of support, Kinesthetic Differentiation - Ability to feel tension in movement to achieve the desired movement, Spatial Orientation - The control of the body in space, reaction to Signals - The ability to respond quickly to auditory, visual and kinesthetic cues, Sense of Rhythm - The ability to match movement to time , Synchronization of Movements in Time - Unrelated limb movements completed in a synchronised manner ,Movement Adequacy - Ability to choose movements appropriate to the task. The co-coordinative abilities never work in isolation, they are all closely related. They are the underlying foundation for agility and the prerequisite for technical skills.

The following are examples of agility tests:

Hexagonal obstacle agility test.

Zig-zag test.

505 agility test.

Illinois agility run test.

Lateral change of direction test

Quick feet test

Burpee test

'T'drill test.


Hexagonal Obstacle Test

Purpose

The objective of the hexagonal obstacle test is to monitor the subject's agility.

Required resources

66 cm sided hexagon marked out on the floor, Stop watch and qualified instructor.

Procedure-



  • The subject stands in the middle of the hexagon, facing line A.
  • At all times throughout the test the subject is to face line A
  • On the command GO the watch is started and the subject jumps with both feet over line B and back to the middle, then over line C and back to the middle, then line D and so on.
  • When the subject jumps over line A and back to the middle this counts as one circuit.
  • The subject is to complete three circuits.
  • On completion of three circuits the watch is stopped and the time recorded.
  • The subject rests and then repeats the test.
  • On completion of the second test determine the average of the two recorded times.
  • If you jump the wrong line or land on a line then the test is to be restarted.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.



Zig-Zag Test

Purpose

The objective of the zig-zag test is to monitor the subject's speed and agility.

Required resources

5 cones, flat surface ,Stop watch and qualified instructor.

Procedure-



  • Mark out the course with four cones; placed on the corners of a rectangle 10 by 16 feet, with one more cone placed in the centre.
  • The subject follows the grey route identified on the diagram.
  • The subject completes one circuit of the course starting and finishing at the Start/Finish cone (see diagram).
  • The instructor records the time for the subject to complete the course.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk(to start exercise) stratification, exercise prescription and education.It is expected that, with appropriate training between each test, the analysis would indicate an improvement.



505 Agility Test

Purpose

The objective of the 505 agility test is to monitor the subject's speed and agility with a 180 degree turn.

Required resources

6 cones, Tape measure, flat surface, Stop watch and qualified instructor.

Procedure-



  • Mark out the course as per the diagram above. The distance from A to B is 10m and the distance from B to C is 5m.
  • The subject runs from the start line (A) towards the 10m line (B) (run in distance to build up speed).
  • The instructor starts the stop watch as the subject passes through the 10m line (B).
  • The subject runs on to the 15m line (C), turns and runs back towards the start line.
  • The instructor stops the stop watch when the subject passes through the 10m line (B) on their return to the start line.
  • The best of two trails is recorded.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk(to start exercise) stratification, exercise prescription and education.It is expected that, with appropriate training between each test, the analysis would indicate an improvement.



Lateral Change of Direction Test

Purpose

The objective of this test is to monitor the development of the subject's speed with directional change.

Required resources

Flat surface - track, 3 cones, Stop watch and certified instructor.

Procedure-

  • The 3 cones are set 5 meters apart on a straight line.
  • The subject starts at the middle cone.
  • The instructor gives the signal to start and points in a specific direction, right or left.
  • The subject moves to and touches the first cone, returns past the middle cone (start) to the far cone and touches that one and then returns to the middle cone, touching that one.
  • The instructor starts the stop watch on giving the 'Go'command and stops the watch when the subject touches the middle cone.
  • The better of two trails in each starting direction, right and left, are recorded and the best score in each direction is used for scoring.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.



'T' Drill Test

Purpose

The objective of this test is to monitor the development of the subject's speed with directional change.

Required resources

Flat surface,4 cones , Stop watch and certified instructor.

Procedure-

  • 3 cones are set five meters apart on a straight line.
  • A fourth cone is placed 10 meters from the middle cone so that the cones form a 'T'.
  • The subject starts at the cone at the base of the 'T'.
  • The instructor gives the signal to 'Go' and starts the stop watch
  • The subject runs to the middle cone, touches the cone
  • The subject then side steps 5 metres to the left cone, touches that cone.
  • The subject then side steps 10 metres to the far cone and touches that one.
  • The subject the side steps 5 metres back to the middle cone, touching that one.
  • The subject then runs 10 metres backwards to the base of the 'T' and touches that cone
  • The instructor stops the watch and records the time.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk(to start exercise) stratification, exercise prescription and education.It is expected that, with appropriate training between each test, the analysis would indicate an improvement.




Sigma Web Solution