Illinois Agility Test

What This Test Measures

• This test measures your agility — the ability to change direction quickly while maintaining speed and balance.

Equipment Needed

• 8 cones
• Stopwatch or timing gates
• Flat, non-slip surface
• Measuring tape

How to Perform the Test

1. Set up the course: Place four cones forming a rectangle 10m long by 5m wide. Place four more cones in the center of the rectangle, spaced 3.3m apart.
2. Start lying face down with hands at shoulder level behind the starting line.
3. On the 'Go' command, get up as quickly as possible and sprint through the course following the prescribed pattern.
4. Sprint to the first center cone and weave up and back through the four center cones.
5. Sprint to the far corner cone.
6. Sprint back to the finish line.
7. Time stops when you cross the finish line.
8. Perform two attempts with adequate rest between trials (2-4 minutes).
9. Record the fastest time.

Tips for Best Results

• Practice the course layout before attempting a timed trial.
• Stay low when changing direction to maintain balance.
• Cut close to the cones without knocking them over.
• Accelerate quickly out of each turn.
• Maintain a forward body lean during the weave sections.

Interpreting Your Results

• Your time is compared to normative data based on age and gender. Faster times indicate better agility, which is important for sports requiring quick changes of direction.