A client may sprint well in a straight line but lose time when asked to brake, turn and accelerate again. The 505 Agility Test focuses on this 180-degree change-of-direction demand.
It is especially useful when left and right turning sides are recorded separately.
Test name: 505 Agility Test
Also known as: 5-0-5 test, 505 change-of-direction test
Purpose: Assess 180-degree planned change-of-direction speed
What it measures: Deceleration, turning, re-acceleration and side-to-side turning performance
Equipment: Flat surface, cones or markers, measuring tape, stopwatch or timing gates
Score: Completion time
Key limitation: Planned test, not reactive agility
The 505 is a short sprint-and-turn test used to assess 180-degree change-of-direction performance. The traditional version uses a flying start and timing gates, while modified versions may remove the flying start or adjust the setup. A major 505 review notes that the traditional test uses a 10 m run-in, then times a 5 m sprint, 180-degree turn and 5 m return through timing gates.
The MAT article describes a 5 m marker-based version. This should be treated as the MAT version and not directly compared with traditional 505 data unless the setup matches exactly.
The test is used to assess how quickly a client decelerates, turns and re-accelerates. Recording left and right turns can provide useful information about side-to-side confidence, braking, push-off and turning control.
It measures planned 180-degree change-of-direction speed. It may reflect acceleration, deceleration, trunk control, lower-limb strength, braking mechanics and confidence.
It does not directly measure reactive agility, sport decision-making, injury diagnosis or clearance for sport.
It may be useful for field sport athletes, court sport athletes, tactical populations, running-based athletes and later-stage rehabilitation clients who are ready for high-speed turning.
Use a flat non-slip surface, cones or markers, measuring tape, stopwatch or timing gates, and Measurz for recording.
Set up the 505 version you intend to use and keep it consistent. For the MAT article version, set a start point and a marker 5 m away. The client sprints to the marker, touches the ground, changes direction and returns as quickly as possible. Repeat two to three attempts with rest and use the fastest valid score.
For traditional 505 testing, be clear whether you are using a flying start, timing gates and a 5 m out-and-back timed section. Do not mix traditional and modified 505 results.
The score is completion time. Faster times generally suggest better planned 180-degree change-of-direction performance.
Record the turning side whenever possible. A left-right difference may suggest different braking strategy, confidence, strength, pain, balance or turning technique, but it should be interpreted with other findings.
Benchmark level: Level 2 — closest available benchmark.
A 2021 review collated traditional and modified 505 results across 50 studies and 11 sports to create sport-, sex- and level-specific normative data. It reported that traditional 505 data were stronger for male athletes than female athletes, males were on average 6.03% faster than females, elite males were 7.78% faster than sub-elite and novice males, and sub-elite females were 3.30% faster than novice females.
Use these findings as context only. The exact benchmark should match the test version, timing method, sport, sex, age, skill level and turning-side protocol.
The 2021 review reported that traditional 505 testing with timing gates commonly shows good to excellent reliability. Several traditional 505 studies reported ICC values above 0.90, and one reported ICC 0.93 with CV 1.9%. For modified 505 tests, some studies reported high between-session consistency, including ICC 0.97 and 0.92, while youth soccer data showed lower-to-moderate consistency across maturity groups.
Small changes should be interpreted cautiously unless they exceed typical error for the exact protocol and align with movement quality, symptoms and related performance measures.
Sensitivity and specificity are not applicable for routine use. The 505 Agility Test is a performance test, not a diagnostic test.
Common errors include unclear start position, inconsistent turn line, inconsistent hand touch, not recording turning side, comparing traditional and modified versions, using stopwatch and timing-gate results interchangeably, slipping and inadequate rest.
The test is planned, so it does not measure reactive agility or decision-making.
Use the 505 to monitor deceleration, turning ability, re-acceleration, side-to-side differences and return-to-sport progression. It is especially useful when paired with sprint testing, lower-limb strength testing, hop testing and balance measures.
Record completion time, protocol version, timing method, trial number, best score, turning side, surface, footwear, pain score, symptoms, confidence, hand-touch method, slipping, invalid trials and related strength, sprint or hop findings.
Agility T-Test, Illinois Agility Test, Edgren Side Step Test, Modified Edgren Side Step Test, 10 m Sprint, lateral hop test, hip strength testing, knee strength testing and balance/proprioception tests.
What does the 505 Agility Test measure?
It measures planned 180-degree change-of-direction speed.
Is the 505 reactive agility?
No. The client knows when and where they will turn.
Should left and right turns be recorded separately?
Yes. Turning side can provide useful information about asymmetry, confidence and movement strategy.
Can I compare traditional and modified 505 results?
Not directly. The setup and timing method must match.
Is the 505 diagnostic?
No. It supports performance monitoring and assessment reasoning but does not diagnose injury.
The 505 Agility Test is a useful measure of planned 180-degree change-of-direction performance. Record protocol version and turning side. Use matched benchmarks where possible and interpret results with strength, sprint, hop, balance, pain and confidence findings.
Ryan, C., Uthoff, A., McKenzie, C., & Cronin, J. (2021). Traditional and modified 5-0-5 change of direction test: Normative and reliability analysis. Strength and Conditioning Journal.
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
Young, W. B., James, R., Montgomery, I., & Sale, D. (2002). Reliability of a 40-m sprint and 505 agility test. Journal of Australian Strength and Conditioning, 10(1), 16–18.
