Home Fitness Tests
Speed and Agility
Agility is important in many sports in which you have to run and change direction and/or evade opposition players. This is a whole body agility test, measuring the ability to move with maximum speed while maintaining balance and control (coordination).
Equipment Needed (see more about equipment)
- Markers - chalk or tape for marking the ground.
- Timer - a stopwatch or a clock with a second hand
Quadrant Jump Test
A quadrant is marked out on the ground, as illustrated in the diagram, with numbered quadrants. Start with both feet together in the first quadrant.
This test is easier to conduct if there is an assistant to time the test and record the number of jumps, though you can do it on your own if you can see a clock with a second hand as you perform the test.
When ready, jump ahead across the line into the second quadrant, then in sequence successively into quadrants 1, 2, 3, 4, 1, 2, etc (moving clockwise). Keep the body facing ahead in the same direction as you go around the quadrant. Continue this pattern as rapidly as possible for 15 seconds, and count the total number of jumps.
After a rest of at least a few minutes repeat the trial in the opposite direction (counterclockwise), jumping from quadrants 1 into 4, then 3, 2, 1, 4, 3, 2 etc..
Count the total number of jumps, though do not count them if you touch a line or land with one or both feet in an incorrect quadrant.
The combined total from the two 15 second trials is your score. Remember, only correctly performed jumps are counted.
Leg speed and agility can be improved with sprint training and specific fast feet drills, and dynamic exercises. Core strength can also help improve control and stability which is important in this test.
Data Recording Sheet
a page for recording all of your results
a unique rating scale for use with the home fitness test.