Many sports require athletes to accelerate, stop, shuffle, redirect and retreat. The Agility T-Test combines these actions into a simple, repeatable field test.
It is best understood as a planned change-of-direction test, not a reactive agility test.
Test name: Agility T-Test
Purpose: Assess planned multidirectional agility
What it measures: Acceleration, deceleration, lateral shuffle, backpedal control and coordination
Equipment: Four cones, tape measure, stopwatch or timing gates
Score: Completion time
Key limitation: The route is pre-planned
The Agility T-Test is a timed cone drill arranged in a T shape. The MAT article describes four cones, with the top of the T approximately 10 yards from the middle cone and each top cone approximately 5 yards apart.
It is used to assess how well a client accelerates, decelerates, shuffles, controls backward running and changes direction in a planned pattern.
The score reflects completion time through a set multidirectional course. It may reflect speed, coordination, lower-limb strength, deceleration ability and movement control, but it does not directly measure reaction time, diagnosis or sport decision-making.
It is useful for field sport athletes, court sport athletes, tactical groups, general fitness clients and later-stage rehabilitation clients ready for multidirectional movement.
Use four cones, a tape measure, flat non-slip surface, stopwatch or timing gates, and Measurz for recording.
Set up four cones in a T shape. The client starts at the base of the T, sprints forward to the middle cone, shuffles to one side cone, shuffles across to the opposite side cone, shuffles back to the middle and backpedals to the start. Record the time when they cross the finish line. Repeat two or three attempts with rest and use the fastest valid time.
Invalid trials include failing to touch cones, turning instead of shuffling, crossing feet when not allowed, slipping, losing balance or following the wrong course.
The score is completion time. Faster valid times generally suggest better planned multidirectional movement performance.
Interpret the result alongside movement quality, pain, confidence, deceleration control, shuffle quality, backpedal control, lower-limb strength and sport demands.
Benchmark level: Level 2 — closest available benchmark.
In 97 young, physically active male U.S. Army servicemembers aged 18–39 years, mean T-Test times were 12.27 ± 0.91 s in session one and 12.19 ± 0.97 s in session two. This provides useful context for a young active male tactical population but should not be used as a universal pass/fail cut-off.
In the same servicemember study, the T-Test showed excellent interrater reliability r = 0.98, good test-retest reliability r = 0.83, SEM 0.40 s and MDC 1.10 s. T-Test and Illinois Agility Test performance were strongly related r = 0.75, supporting convergent validity between planned agility tests.
A modified agility T-Test study in 86 adults reported ICC values greater than 0.90 and significant correlations with the standard T-Test, supporting the reliability of related T-Test-style agility protocols.
Sensitivity and specificity are not applicable for routine use. The Agility T-Test is a performance test, not a diagnostic test.
Common errors include incorrect cone spacing, inconsistent timing, failing to touch cones, turning instead of shuffling, crossing the feet, poor warm-up and comparing stopwatch results with timing-gate results.
The test is planned and does not assess decision-making or reactive agility.
Use the Agility T-Test to monitor multidirectional agility, movement confidence, return-to-sport progression and response to change-of-direction training.
Record completion time, trial number, best or average score, timing method, surface, footwear, pain score, fatigue, confidence, invalid trials and movement notes. Include comments about shuffle mechanics, trunk control, deceleration and backpedal quality.
505 Agility Test, Illinois Agility Test, Edgren Side Step Test, Modified Edgren Side Step Test, 10 m Sprint, lateral hop test and lower-limb strength testing.
What does the Agility T-Test measure?
It measures planned multidirectional movement using forward running, lateral shuffling and backward running.
Is the T-Test reactive agility?
No. The route is known before the test.
What is a good score?
Use population-specific context. In young active male servicemembers, mean times were around 12.2 seconds, but this should not be applied universally.
How many trials should be completed?
Two or three attempts are commonly used, with the fastest valid time recorded.
Can it be used for return-to-sport decisions?
It can support decision-making, but it should not be the only clearance measure.
The Agility T-Test is a practical multidirectional agility test. It is reliable when standardised, but results should be interpreted with movement quality, pain, strength, hop and sport-specific findings.
Raya, M. A., Gailey, R. S., Gaunaurd, I. A., Jayne, D. M., Campbell, S. M., Gagne, E., Manrique, P. G., Muller, D. G., & Tucker, C. (2013). Comparison of three agility tests with male servicemembers: Edgren Side Step Test, T-Test, and Illinois Agility Test. Journal of Rehabilitation Research and Development, 50(7), 951–960. https://doi.org/10.1682/JRRD.2012.05.0096
Sassi, R. H., Dardouri, W., Yahmed, M. H., Gmada, N., Mahfoudhi, M. E., & Gharbi, Z. (2009). Relative and absolute reliability of a modified agility T-test and its relationship with vertical jump and straight sprint. Journal of Strength and Conditioning Research, 23(6), 1644–1651. https://doi.org/10.1519/JSC.0b013e3181b425d2
Sheppard, J. M., & Young, W. B. (2006). Agility literature review: Classifications, training and testing. Journal of Sports Sciences, 24(9), 919–932. https://doi.org/10.1080/02640410500457109
