Agility T-Test
A T-shaped course that measures the ability to change direction quickly while maintaining good muscular control.
By Jérémie NeubauerSite editor; runner, CrossFit and strength athlete for over 15 years · protocol checked against sources on
About the agility T-test
Often simply called the T-test, it was described by Daniel Semenick in 1990 in the journal of the NSCA (National Strength and Conditioning Association), and this is the original protocol presented here. It combines three types of movement: forward sprint, lateral shuffle and backpedal. A validation study of 304 students (Pauole et al., 2000) found it highly reliable from one trial to the next.
How the test works
The test simulates movements common in competition: fast changes of direction, coordination and muscular endurance. Switching rapidly between straight running and lateral movement, the athlete must manage fatigue while keeping good proprioception.
Calculator
Log your trials
Enter the times of your valid trials (in seconds). The protocol keeps the best of the three; the average shows how consistent you are.
Why no rating scale? The table that circulates online (“excellent” under 9.5 s for men and 10.5 s for women) is not linked to any published study we could find. Rather than rating you with an unverifiable number, compare your times from one session to the next, on the same surface and in the same shoes.
Doing the test yourself
Equipment needed:
- Four marker cones
- A stopwatch
- A clear space of about 12 by 12 metres, to leave room around the course
- Shoes suited to running
Protocol
How the test unfolds
- Set-upPlace start cone A. Put cone B 10 yards (9.14 m) straight ahead, then cones C and D 5 yards (4.57 m) to the left and right of B: together they form a T.
- SprintOn the signal, sprint from A to B and touch the base of cone B with your right hand.
- ShuffleShuffle sideways without crossing your feet: go to C (left hand), then to D (right hand), then back to B (left hand).
- ReturnRun backwards to A, facing the course. The clock stops as you pass A. Keep the best of three valid trials.
Recommended gear
To run the test in good conditions
- Agility cones View on Amazon →
- Agility ladder View on Amazon →
- Cross-training shoes View on Amazon →
Amazon affiliate links: if you buy, this site earns a commission at no extra cost to you.
Frequently asked questions
FAQ
What does the agility T-test measure?
The ability to change direction quickly while keeping muscular control: reactivity, agility and coordination.
What factors influence the result?
Shoe quality, the surface (grass, indoor track), how well you warmed up beforehand, and weather conditions if the test is done outdoors.
How can you improve your time?
Regular change-of-direction drills, lateral movements at varying intensity, and targeted strengthening of the lower limbs and core for stability.
Does the T-test require any special equipment?
Just 4 cones, a stopwatch and a clear space of about 12 by 12 metres (the course itself is 9.14 m long and 9.14 m wide): it is an agility test that needs no specialised equipment.