Personal Training Guarantee Free Gift with PT Gear Discounts with PT Gear Cheap delivery with PT Gear PT Gear Fitness News Blog

Stay ahead, follow us

Agility Test – T test

T  Test – Fitness tests

The t-test is a great way to determine someone’s agility at speed.

The t test is a very simple fitness test to do and requires very little equipment. Just 4 cones a tape measure and a stop watch.

The T test tests their agility, by measuring how quickly they can change direction accurately. The more agile the subject the quicker they can complete the t test.

Agility test - T test

T-test procedure

First layout the cones as shown in the diagram above. The t test is designed to measure lateral speed as well forwards and backward speed. So ensure you are facing in the same direction (from A-B) through out the test.

  1. Start at cone A facing cone B, start the stopwatch
  2. Sprint to cone B and touch the base of the cone with the right hand
  3. Laterally Shuffle to cone C and touch the base of the cone with the left hand
  4. Laterally Shuffle to cone D and touch the base of the cone with the right hand
  5. Now Laterally shuffle back to cone B and touch the base of the cone with the left hand.
  6. Finish by running backwards to cone A, and stop the stopwatch as they pass A.4

T-Test results

The following table gives you the agility test times for the population. So it will give you a good indication of how agile you are based on your t test results.

Poor Average Good Excellent
Male >11.5 10.5 to 11.5 s. 9.5 to 10.5 s. <9.5 s.
Female >12.5 11.5-12.5 s 10.5-11.5 s <10.5 s