Developing agility and quickness by NSCA -National Strength & Conditioning Association

On the go command, the athlete sprints to and around cone 2 on the outside. Then, while continuing to face the same direction, the athlete shuffles sideways to the outside of cone 3. From cone 3, the athlete backpedals as fast as possible to cone 4, and then finishes by turning left and sprinting past cone 1. Timing starts on the command and stops when the athlete moves past cone 1 after completing the square. The athlete must move around the outside of each cone for a successful test. F/413562/Tammy Page/R2-alw 49 Hexagon Test Purpose To test body control and the ability to adjust strides for acceleration and deceleration Application This test helps measure body control with high force production, and how well athletes can not only accelerate and get to a new position, but also control body segments, decelerate, and move in another direction without losing form and control.

The athlete repeats this process, hopping over each line in order (1 through 6) and back to the center of the hexagon pattern for three full revolutions. For all the hops, the athlete should face in the original direction. Timing starts on the signal and stops at the end of the third round when the athlete comes back to the center. This test should be performed both clockwise and counterclockwise. G/413563/Tammy Page/R1 50 Quadrant Jump Test Purpose To test body control and the ability to adjust strides for acceleration and deceleration Application This test is great for any sport that requires multiple changes of direction.

In order to fully develop these capabilities, athletes must continue to gain experience identifying task-relevant cues in their respective sports by training in gamelike conditions and using sport-specific training cues and methods aimed at improving cognitive abilities and decision-making skills. Chapter 3 Testing Agility and Quickness Jason Jones T esting agility and quickness involves more than lining up a few cones and grabbing a stopwatch. A proper assessment for the specific demands, distances, and movements involved in a sport should provide valuable information for both the coach and athlete.