Semo Agility Test

What This Test Measures

• This test measures your agility — the ability to change direction quickly, including forward sprinting, side-shuffling, and backward running.

Equipment Needed

• 4 cones
• Stopwatch or timing gates
• 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

• Practice the movement pattern before attempting a timed trial.
• Stay low with knees bent during the side-shuffle movements.
• Don't cross your feet during side-shuffles.
• Touch the base of each cone with your hand to ensure you've reached it.
• Transition quickly between movement patterns.

Interpreting Your Results

• Your time is compared to normative data based on age and gender. Faster times indicate better agility. This test is particularly relevant for sports requiring multi-directional movement.