Semo Agility Test

The Semo Agility Test (Southeast Missouri State University Agility Test) measures the ability to change direction quickly while maintaining speed and balance.

What This Test Measures

This test assesses multi-directional speed, body control, and reaction time when changing direction.

Equipment Needed

• 4 cones
• Stopwatch or timing system
• Flat, non-slip surface
• Measuring tape

How to Perform the Test

1. Set up the course: Place four cones in a T-shape. The base of the T is 5m long, and the top is 5m wide (2.5m on each side from the center).
2. Start at the base of the T with your front foot just behind the starting line.
3. On the 'Go' command, sprint forward to the center cone at the junction of the T.
4. Side-shuffle to the right cone without crossing your feet.
5. Side-shuffle all the way to the left cone (passing the center cone).
6. Side-shuffle back to the center cone.
7. Run backward to the starting line.
8. Time stops when you cross the finish line.
9. Perform two attempts with adequate rest between trials (2-4 minutes).
10. Record the fastest time.

Tips for Best Results

• Keep your hips low and body facing forward during the side-shuffle portions.
• Don't cross your feet during the side-shuffle - use proper technique.
• Touch each cone with your hand to ensure you complete the full course.
• Practice backward running for safety and efficiency.
• Look over your shoulder when running backward to maintain orientation.

Interpreting Your Results

Your Semo Agility Test time is compared to normative data based on age, gender, and athletic background. Faster times indicate greater agility and directional change ability. This test is particularly useful for sports that require lateral movement and quick transitions between forward, lateral, and backward movement.