FAKULTI SAINS SUKAN DAN KEJURULATIHAN

UNIVERSITI PENDIDIKAN SULTAN IDRIS

TASK 1: AGILITY
QSU3103: TESTING, MEASUREMENT AND ASSESSMENT

LECTURER’S NAME:

PROF MADYA DR. GUNATHEVAN A/L ELUMALAI

NAME:

NORMALA BINTI SIAMIL (D20231108512)

NUR SYAFIQAH BINTI MOHD NASRI (D20231108520)

ELKANA VIONNA MANTIGA (D20231108523)

AHMAD FIRDAUS BIN AHMAD FADZLI (D20231108536)

 Table Of Content
Introduction of Agility ..................................................................................................................................... 3
Test 1: 3 Cone Shuttle Run .............................................................................................................................. 5
1.1 Introduction of Shuttle Run ............................................................................................................... 5
1.2 Objective ............................................................................................................................................ 5
1.3 Reliability ........................................................................................................................................... 5
1.4 Validity ............................................................................................................................................... 5
1.5 Norms ................................................................................................................................................. 6
1.6 Equipment .......................................................................................................................................... 6
1.7 Procedure ........................................................................................................................................... 6
1.9 Conclusion ....................................................................................................................................... 10
Test 2: 30 Feet Shuttle Run ........................................................................................................................... 11
2.1 Introduction of 30 Feet Shuttle Run................................................................................................. 11
2.2 Objective .......................................................................................................................................... 11
2.3 Validity ............................................................................................................................................. 11
2.4 Reliability ......................................................................................................................................... 11
2.5 Equipment ........................................................................................................................................ 12
2.6 Procedures ........................................................................................................................................ 13
2.7 Norms ............................................................................................................................................... 16
2.8 Safety ............................................................................................................................................... 16
2.9 Conclusion ....................................................................................................................................... 16
Test 3: T-Test................................................................................................................................................... 17
3.1 Introduction of T-Test ...................................................................................................................... 17
3.2 Objective .......................................................................................................................................... 17
3.3 Validity ............................................................................................................................................. 17
3.4 Reliability ......................................................................................................................................... 17
3.5 Equipment ........................................................................................................................................ 18
3.6 Procedures ........................................................................................................................................ 18
3.7 Norms ............................................................................................................................................... 21
3.8 Safety ............................................................................................................................................... 21
3.9 Conclusion ....................................................................................................................................... 22
Test 4: Quadrant Jump.................................................................................................................................. 23
4.1 Introduction of Quadrant Jump ........................................................................................................ 23
4.2 Objective .......................................................................................................................................... 23
4.3 Validity ............................................................................................................................................. 23
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 4.4 Reliability ......................................................................................................................................... 23
4.5 Equipment ........................................................................................................................................ 23
4.6 Procedure ......................................................................................................................................... 24
4.7 Norms:.............................................................................................................................................. 25
4.8 Safety ............................................................................................................................................... 26
4.9 Conclusion: ...................................................................................................................................... 26
Test 5: Illinois Agility Run ............................................................................................................................. 27
5.1 Introduction of Illinois Agility Run ................................................................................................. 27
5.2 Objective .......................................................................................................................................... 27
5.3 Validity ............................................................................................................................................. 27
5.4 Reliability ......................................................................................................................................... 27
5.5 Equipment ........................................................................................................................................ 27
5.6 Procedure ......................................................................................................................................... 28
5.7 Norms ............................................................................................................................................... 30
5.8 Safety ............................................................................................................................................... 30
5.9 Conclusion ....................................................................................................................................... 31
General Safety Measurements ...................................................................................................................... 32
General Preparation ...................................................................................................................................... 33
Conclusion ...................................................................................................................................................... 35
References ....................................................................................................................................................... 36

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 Introduction of Agility

Physical fitness means the ability of an individual to do a task without feeling tired and having excess energy

to do other work. Physical fitness is divided into two, fitness based on health and fitness based on skills. The

core components of health-related fitness include cardiovascular endurance, muscular endurance, strength,

flexibility, and body composition. Then, the core components of skill-related are power, speed, agility,

coordination, balance, and reaction time.

Agility is one of the physical fitness components. Agility is the ability to rapidly change body direction,

accelerate, or decelerate. This ability is measured by conducting a test that requires the subject to change or

start and stop. It is influenced by balance, strength, coordination, and skill level. Agility can be improved by

first developing an adequate base of strength and conditioning that is appropriate for the difficulty level of the

athlete. According to Johnson & Nelson (1986) have defined that agility is the physical ability of an individual

in changing body position and direction accordingly. In addition, agility is the ability to change the direction

of movement within given space rapidly and accurately as described by Corbin and Lindsye (1988).

Agility can be improved through specific practices for the sport and by improving individual elements of

speed, balance, strength, and coordination. Agility is one of the elements in the physiology factor of nerve

muscle coordination apart from other elements of the physio motor factor namely balance, speed, reaction

time and power. There are several test batteries to measure a person’s agility. Among them is a battery of tests

that measure the strength of the hands, legs, back of the body, grip, and vital capacity. This battery of tests is

known as the Intercollegiate Strength Test.

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The Types of Agility Tests

There are many types of test batteries to test a person’s agility. Among them are:

• 3-Cone Shuttle Run

• 30-foot shuttle run

• T-Test

• Quadrant Jump Test

• Illinois Agility Run

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Test 1: 3 Cone Shuttle Run

1.1 Introduction of Shuttle Run

The shuttle run is an effective agility test that assesses an individual’s ability to rapidly change direction while
sprinting. It emphasizes quick acceleration, deceleration, and changes in lateral movement. The test is widely
used in various sports and fitness assessment to evaluate agility and speed. Regular training and practice can
enhance performance in the shuttle run, contributing to improved overall agility. A shuttle run is a fitness test
designed to measure or evaluate your speed, agility, and endurance. It is also known as the beep test or
multistage fitness test. Shuttle run tests involve repetitive running back and forth, either over the same
distance, or with changing distances. Depending on the distance, duration and intensity, the shuttle run test
will measure different physiological attributes, from short-duration to high-intensity tests measuring speed
and agility to longer and slower paced tests measuring aerobic fitness. For the shuttle run test, our group has
chosen a 3-cone drill. It is also sometimes called the ‘L-Drill” due to the shape of the cone layout.

1.2 Objective
The 3-cone shuttle run focuses on an athlete's ability to accelerate, decelerate, and change direction rapidly.
This is particularly important in sports where quick changes in direction are essential, such as football, soccer,
basketball, and tennis. This tests an athlete's ability to control speed and make rapid adjustments that requires
good balance and coordination from every aspect. This helps assess an athlete's reaction time, which is crucial
in sports where quick decision-making is necessary.

1.3 Reliability
-

1.4 Validity
-

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1.5 Norms

Diagram 1: “Absolute and relative reliabilities score norm for 3-Cone Shuttle Run.”

1.6 Equipment

• Flat non-slip surface

• Three cones
• Stopwatch
• Assistant

1.7 Procedure
The purpose of this test is to track an athlete's growth of speed with direction shift. The athlete must touch
each of the many cones arranged in a "L" shape as quickly as they can. This test is suitable for athletes who
engage in sports requiring directional changes during play (such as rugby, football, or hockey), but it is not
suitable for athletes that involve in individual sports. The athlete spends ten minutes warming up.

1. The assistant places three cones (A, B, C) as in the diagram below to form an "L" shape where the
distance from cone A to cone B is 5 metres and the distance from cone B to cone C is 5 metres. Cone
A is the start and finish of the test.

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2. The athlete stands at the cone A facing cone B.
3. The assistant gives the signal to 'Go', starts the stopwatch, and the athlete commences the test.
4. The athlete runs to and touches cone B, turns and runs back to and touches cone A
5. The athlete turns and runs to and around cone B, keeping it to the left side of the body, to cone C and
touches it.
6. The athlete turns and runs to and around cone B, keeping it to the right side of the body to cone A.
7. The coach stops the stopwatch and records the time the athlete completes the course on passing cone
A.

Picture 1.7.1 showed the participant start the run at the starting line at Cone A.

Picture 1.7.2 showed the participant runs to and touches cone B.

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Picture 1.7.3 & Picture 1.7.4 The participants turns and runs to and around cone B, keeping
it to the left side of the body, to cone C and touches it.

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Picture 1.7.5 The participant turns and runs to and around cone B, keeping it to the right
side of the body to cone A.

Picture 1.7.6 The coach stops the stopwatch and records the time the athlete completes the
course on passing cone A.

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1.8 Safety

• Warm-up: Start with a thorough warm-up to prepare muscles and joints for the intense movements
involved in the shuttle run.
• Footwear: Participants should wear appropriate athletic shoes with good traction to avoid slipping during
quick lateral movements.
• Health: Participants should be in good health and free from any medical conditions that could be
aggravated by intense physical activity.

1.9 Conclusion

In conclusion, the L- test is a comprehensive agility test that evaluates an individual’s ability to change
direction, balance, and control body movements efficiently. The test provides valuable insights into an
athlete’s lateral agility, coordination, and quick decision-making skills. Its application extends across various
sports and fitness assessments, making it a useful tool for understanding and improving agility in athletic
performance.

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Test 2: 30 Feet Shuttle Run

2.1 Introduction of 30 Feet Shuttle Run

The 30 Feet Shuttle Run is a test of agility, in which the participant runs back and forth between two parallel

lines as fast as possible, picking up blocks of wood, for a total of 120 ft. There is a similar metric version of

this test, the 4 x 10m agility run.

2.2 Objective

The objective of the 30 Feet Shuttle Run test is to assess an individual’s agility, speed, and acceleration. This

drill requires participants to sprint 30 feet (10 yards) while incorporating quick lateral movements,

emphasizing their ability to change direction rapidly. The test is commonly used in sports and fitness

evaluations to gauge an individual’s agility and overall athletic performance, particularly in activities that

involve frequent changes in direction, such as football, basketball, and soccer.

2.3 Validity

r = 0.96 (Ahmad Hashim, 2003)

2.4 Reliability

r = 0.97 (Ahmad Hashim, 2003)

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2.5 Equipment

• Measuring Tape

• Masking Tape

• Two Wooden Blocks (10 cm X 5 cm X 5 cm) / Small Water Bottle

• Stopwatch

• Whistle

Picture 2.5.1 Picture 2.5.2 Picture 2.5.3

Equipment 1 Equipment 2 Equipment 3

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2.6 Procedures

1. This test requires the person to run back and forth between two parallel lines as fast as possible.

2. Set up two lines of cones 30 feet apart or use line markings, and place two blocks of wood or a similar

object behind one of the lines. In this report, we use two small bottles.

3. Starting at the line opposite the blocks. Students stand behind the starting line. When the whistle is blown,

the student runs to another line.

4. Picks up a block and returns to place it behind the starting line.

5. Returns to pick up the second block, then runs with it back across the line.

6. The time taken to complete this test recorded.

Diagram 2.6.1: 30 Feet Agility Shuttle Run.

Picture 2.6.1 showed the participant starts the run at the starting line.

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 Picture 2.6.2 showed the participant pick the first small bottle and ready to run back to the first

line/starting line.

Picture 2.6.3 showed the participant put the first small bottle behind the starting line and ready to

run back to get the second small bottle.

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 Picture 2.6.4 showed the participant runs to get the second small bottle.

Picture 2.6.5 showed the participant put the second small bottle behind the line and finish the run.

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2.7 Norms

Males Females Agility Level

Less than 6.7 seconds Less than 8.2 seconds Excellent

6.7 - 8.5 seconds 8.2 - 10.8 seconds Good

8.6 - 10.7 seconds 10.7 - 13.6 seconds Average

10.6 - 12.7 seconds 13.5 - 16.3 seconds Fair

12.6 + 16.2 + Poor

2.8 Safety

• Warm up: Rather than doing static stretches right before your shuttle run, move around to get your blood

flowing.

• Area: Ensure the testing area is clear of obstacles.

2.9 Conclusion

In conclusion, 30 - feet Agility Shuttle Run can test a person’s agility. This test is easy to handle and can be

done anywhere and with less equipment. Agility can also serve as a benchmark to distinguish someone’s level

of movement skills. This test can determine a person’s agility by doing pre-test and post-test.

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Test 3: T-Test

3.1 Introduction of T-Test

The T-Test is one of the most important agility tests, used in a lot of different sports all around the world. It is

described as a measure of four directional agility and body control that evaluates the ability to change

directions rapidly while maintaining balance without loss of speed. The test is relatively simple to administer,

because it requires minimal equipment and preparation description of the test suggest that agility and some

combination of leg power and leg speed are required for successful test performance. A single test that

simultaneously measures leg speed, leg power, and agility would be useful to the sport and fitness communities

for testing and evaluation purposes. It is commonly used as an assessment in football, basketball and other

fields or courts sports. This test has also been referred to as the pro-agility test.

3.2 Objective

The objective of T-Test is to compare the mean agility scores of two groups, to determine if there is a

statistically significant difference in agility performance between the groups.

3.3 Validity

3.4 Reliability

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3.5 Equipment

• Stopwatch

• Measuring Tape

• Four Cones

• Timing gates (optional)

• Whistle

Picture 3.5.1 Equipment

3.6 Procedures

• The athlete warms up for 5-10 minutes.

• The assistant places three cones 5 metres apart on a straight line (A, B, C) and a 4th cone (D) is

placed 10 metres from the middle cone (B) so that the four cones form a ‘T’.

• The athlete stands at the cone (D) at the base of the ‘T’ facing the ‘T’.

• The assistant gives the signal to ‘Go’, starts the stopwatch, and the athlete commences the test.

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 • The athlete runs to and touches the middle cone (B), sidestep 5 metres to the left cone (A) and

touches it, sidestep 10 metres to the far cone (C) and touches it, sidesteps 5 metres back to middle

cone (B) and touches it then runs 10 metres backwards to the base of the ‘T’ and touches that cone

(D).

• The coach stops the stopwatch and records the time when the athlete touches the cone at the base of

the ‘T’.

Scoring: The trial will not be counted if the subject crosses one foot in front of the other while shuffling,

fails to touch the base of the cones, or fails to face forward throughout the test. Take the best time of three

successful trials to the nearest 0.1 seconds. The table below shows some scores for adult team sport athletes.

Diagram 3.6.1: T-test

Picture 3.6.1: Showed the participant runs to touches the middle cone (B).

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 Picture 3.6.2: Showed the participant sidestep 5 metres to the left cone (A) and touches it.

Picture 3.6.3: Showed the participant sidestep 10 metres to the far cone (C) and touches it.

Picture 3.6.4: Showed the participant sidesteps 5 metres back to the middle cone (B) and touches it

then run 10 metres backwards to the base of the ‘T’.

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3.7 Norms

RANKING MALES (SECONDS) FEMALES (SECONDS)

Excellent <9.5 <10.5

Good 9.5 to 10.5 10.5 to 11.5

Average 10.5 to 11.5 11.5 to 12.5

Poor >11.5 >12.5

3.8 Safety

• Warm – up: Always include a thorough warm-up that targets the muscles and joints that involved to

reduce the risk of injury.

• Proper footwear: Athletes should wear appropriate footwear with proper cushioning and support to

protect against impact-related injuries.

• Surface selection: The test should be performed on appropriate surfaces.

• Cooling down: Decrease the risk of injury and gradually lower the athlete heart rate.

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3.9 Conclusion

In conclusion, the T-test agility drill serves as a valuable tool for assessing an athlete’s agility and quick

directional changes. By measuring the time taken to complete the drill, coaches and athlete can gain insight

into agility levels, helping tailor training programs to enhance specific skills. It is particularly relevant and

widely employed in sports that involve rapid changes in movement, such as soccer, basketball, and tennis.

These sports demand agile manoeuvring and quick reaction times, making the t-test a valuable tool for

evaluating and enhancing an athlete’s performance in these dynamic environments. However, it’s crucial to

consider individual variations and incorporate multiple assessment methods for a comprehensive

understanding of an athlete’s overall agility and performance potential.

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Test 4: Quadrant Jump

4.1 Introduction of Quadrant Jump

The quadrant jump test is a simple agility test that measures the ability to move around in a small space with

maximum speed, while maintaining balance and control. Participants jump around a quadrant marked on the

floor, as illustrated.

4.2 Objective

To test overall body agility. This is a non-running agility test that measures the ability to move around a

small area at maximum speed while maintaining balance and coordination control.

4.3 Validity

r = 0.87 (Ahmad Hashim, 2003)

4.4 Reliability

r = 0.98 (Ahmad Hashim, 2003)

4.5 Equipment

1. Stopwatch
2. Measuring Tape

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 Picture 4.5.1 Picture 4.5.2

Equipment 1 Equipment 2

4.6 Procedure

1) A quadrant is marked above the floor surface as in the diagram below (3 feet or approximately 90 cm)

Picture 4.6.1 show the quadrant jump test circut

2) Mark the starting line and number each quadrant.

3) The subject stands with both feet on the starting line.

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4) At the 'go' command, the subject jumps forward across the line to the first quadrant then jumps into

quadrants 1,2,3,4,1, 2, …. Sequence.

Picture 4.6.2 show that participant jump into first, third, fourth quadrant and finish one set.

5) This state continues as quickly as possible within 10 seconds.

6) After a break, repeat the experiment.

4.7 Norms:

Ranking Male Female

Excellent >31.35 >28.27

Very good 25.67 - 31.34 23.45 - 28.26

Good 19.99 - 25.66 16.61 - 23.44

Average 14.31 - 19.98 13.79 - 16.60

Poor <14.30 <13.78

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4.8 Safety

• Perform a standard warm-up before the test: This helps to prepare the body for the physical activity

and reduces the risk of injury.

• Ensure that the test is performed on a flat, non-slippery surface with adequate space: This helps to

avoid any collisions or falls.

• Explain the test procedures to the subject and obtain informed consent: This helps to ensure that the

subject understands the test and is willing to participate.

• Participants should wear comfortable clothing and shoes that provide good traction and support: This

helps to prevent slips and falls during the test.

4.9 Conclusion:

In conclusion Quadrant Jump is one of the good tests to test a person's level of agility. It can show comparison

of performing the in the clockwise or anti clockwise direction may show if any imbalance exits between left

and right movement skills.

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Test 5: Illinois Agility Run

5.1 Introduction of Illinois Agility Run

The Illinois Agility Run is a simple fitness test that measures one’s sport agility. It involves athletes

accelerating, decelerating, and changing direction 11 times with approximately 90-180 degree turns

around multiple cones over a 60m distance. The goal of the test is to complete the running course in the

shortest possible time.

5.2 Objective

The Illinois Agility Run is to test running agility.

5.3 Validity

Correlation coefficients ranging from .33 to .46 were obtained with measures of agility.

5.4 Reliability

The reliability coefficients ranged from .77 to .92, suggesting a high degree of consistency.

5.5 Equipment

1. 8 cones

2. Stopwatch

3. Measuring Tape

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 Picture 5.5.1 Equipment

5.6 Procedure

1. The length of this circuit is 10 meters while its width (between the starting and finishing cones) is 5

meters.

2. 4 cones are used as start, finish and 2 turn marks.

3. 4 more cones are placed in a line in the middle at the same distance from the starting and ending cones.

4. The distance between each cone in the middle row is 3.3 meters.

Picture 5.6.1 Illinois Agility Run

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5. The subject should lie down with the head level with the starting line, hands close to the shoulders

(like a push-up position), feet close together, toes and knees touching the floor.

Picture 5.6.2 Starting position for illinois agility run.

6. At the 'Go' command start the stopwatch and the athlete will get up as soon as possible and run

along the designated circuit route, without breaking the cone, to the finish line and the stopwatch

will be stopped as soon as they cross the finish line.

Picture 5.6.3 show that participant stand up and run to the first cone.

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 Picture 5.6.4 show that participant was running follow the designed circuit.

Picture 5.6.5 show that participant finish the test.

5.7 Norms

5.8 Safety

• Warm-up: Do warm up and stretching to prepare muscles and joints.

• Flat surface: Ensure that the test is performed on a flat, non-slippery surface with adequate space to

avoid any collisions or falls.

• Explain the test: Explain the test procedures to the subject and obtain informed consent.

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 • Comfortable clothing: Participants should wear comfortable clothing and shoes that provide good

traction and support to prevent slips and falls during the test.

• Monitor closely: Monitor the participants closely to ensure that they are performing the test correctly

and safely.

5.9 Conclusion

In conclusion, the Illinois Agility Test is a simple and popular instrument for determining a person's speed of

movement and direction change. It's practical since it requires little equipment and is simple to do. The exam

consists of navigating a track with sharp twists to gauge a candidate's speed and agility. It does not, however,

consider all factors, such as rapid thinking and reaction. It's a good idea to employ additional tests and consider

an individual's unique characteristics and sport preferences to obtain a complete picture.

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General Safety Measurements

Agility tests are a way of measuring how quickly and efficiently you can move and change directions. They

are often used to assess the performance and fitness of athletes in different sports, but they can also be done

by anyone who wants to improve their agility. However, like any physical activity, agility tests also have some

safety risks that you need to follow to avoid injuries and accidents.

1. Warm up properly before starting the test. A good warm-up should include some light cardio exercises,

such as jogging, skipping, or cycling, to increase your blood flow and heart rate. You should also do

some dynamic stretches, such as lunges, leg swings, and arm circles, to loosen up your muscles and

joints.

2. Choose an appropriate test for your fitness level and goals. There are many different types of agility

tests, each with different distances, directions, and patterns of movement.

3. Use proper equipment and space. You should use cones, markers, or tape to set up the test area and

measure the distances accurately. You should also use a stopwatch or a timer to record your time and

track your progress. You should perform the test on a flat, even, and non-slippery surface, such as

grass, turf, or rubber.

4. Follow the instructions and rules of the test. You should read and understand the instructions and rules

of the test before you start. You should also watch a demonstration or a video of the test to see how it

is done correctly.

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 5. Cool down and recover after the test. A good cool-down should include some light cardio exercises,

such as walking, jogging, or cycling, to lower your heart rate and blood pressure.

General Preparation

Preparation Before

1. Read and understand the test procedures.

2. Choose qualified and appropriate study respondents.

3. Look for the appropriate norms.

4. Search and choose for a suitable location.

5. Determine to use safe tools.

6. Prepare a score form.

7. Train assistant testers if necessary.

8. Make sure do court preparation.

Preparation During

1. Check and confirm the subjects/participants health level.

2. Check the court to make sure in proper condition and safe for doing the test.

3. Give explanation to the subject/participant about the test detailly.

4. Explain about the norms. Tell them about the excellent, good, average, fair and poor level to make sure

the subjects do their best to get an excellent result.

5. Demonstrate how to do the test to the subject/participants to make sure they can do it correctly.

6. Warming up and stretching before the test.

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 7. Do the test.

Preparation After

1. Make sure the subject/participants not injured and safe.

2. Ask the subject/participants to do cooling down.

3. Analyse the result.

4. Tell the subject/participants about their achievement.

5. Tell and explain about the ways to improve agility.

6. Thanks to the subjects/participants.

7. Arrange and put back the equipment neatly at the sports store.

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Conclusion

Agility tests are commonly used in various fields, such as sports, fitness, and occupational settings, to assess

an individual’s ability to change direction quickly and accurately. Agility helps the body to maintain proper

alignment and posture during movement. Many researchers have reported that agility is the most

discriminating factor of performance among players (Reilly et al., 2000) and it has a key role in improving

performance (Pauole et al., 2000). There are a lot of training to improve agility like high - knee forward run

drills, lateral plyo jumps drills, sprinter sit ups, plyometric agility hurdles and so on. After do the training, the

improvement can be test by do the agility test such as 3 – Cone Shuttle Run, 30 – Foot Shuttle Run, T – Test,

Quadrant Jumps Test or Illinois Agility Run.

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