505 Agility Test test protocol

Pure change-of-direction speed. The 10 m approach builds velocity; the timing zone is only the 5 m before and 5 m after a single 180° turn, so the result is dominated by deceleration and re-acceleration.

• 15 m of straight running surface
• Timing gate 10 m from the start (the 'start of timing' line)
• Cone at 15 m as the turning mark

1. Athlete starts 15 m from the turning cone with a flying start.
2. Athlete sprints to the 10 m gate (which triggers the timer when crossed), continues 5 m to the turning cone, performs a 180° turn (planting on the dominant or non-dominant foot per test design), and sprints back through the 10 m gate.
3. The timer measures only the 10 m timing zone — last 5 m in, full 180° turn, first 5 m out.
4. Take 2–3 trials per turning leg. Record dominant and non-dominant separately to identify side-to-side asymmetry.

Time in seconds (to 0.01). The dominant- vs non-dominant-leg difference is often more useful than absolute time — a > 5% asymmetry is commonly cited as a flag.

Elite male field sport: 2.2–2.5 s. NCAA male soccer: 2.4–2.7 s. NCAA women's soccer: 2.6–2.9 s.