Agility Score Calculator

Agility is defined as the ability to rapidly change whole body position, direction, and speed in response to a stimulus. Modern definitions distinguish between closed agility (changing direction on a predetermined course) and reactive agility (responding to an unpredictable stimulus). The T-test and Illinois test measure closed agility.

Set up cones in a T-shape: start cone (A), cone B 10m ahead, cones C and D 5m either side of B. Sprint from A to B, sidestep left to C, sidestep right to D, sidestep back to B, backpedal to A. Time the complete circuit. Male elite athletes complete the T-test in under 9.0 seconds; female elite in under 10.0 seconds.

The Illinois agility test involves running 10m forward, navigating a figure-8 slalom course, then running 10m back to the start. It assesses speed, change of direction ability, and body control. Norms for men: Excellent below 15.2s, Good 15.2-16.1, Average 16.2-18.1, Poor above 18.1 seconds.

Agility improves through ladder drills, cone drills, reactive drills, and strength training. Key factors include lower body power (for quick deceleration and re-acceleration), balance, and neuromuscular control. Reactive agility (responding to visual cues) requires sport-specific training beyond closed cone drills.

Agility and linear speed are related but distinct qualities. An athlete can have excellent linear speed but poor agility if their change-of-direction mechanics are inefficient. Research shows that T-test times correlate only modestly (r = 0.3-0.5) with 40m sprint times, indicating that both qualities must be trained independently.