The 505 Agility Test measures rapid 180-degree change-of-direction ability. It is useful for assessing deceleration, turning and re-acceleration performance, particularly when left and right turning sides are tracked separately.
A client may be quick over 10 metres but lose time when required to brake, turn and accelerate again. The 505 Agility Test helps isolate this 180-degree change-of-direction demand and can highlight differences between turning sides.
Test name: 505 Agility Test
Also known as: 5-0-5 test, 505 change-of-direction test
Purpose: Assess 180-degree change-of-direction speed
What it assesses: Deceleration, turning, re-acceleration and planned change of direction
Equipment: Flat surface, cone or marker, stopwatch or timing gates
Key finding: Completion time
Best used with: Sprint testing, Agility T-Test, Illinois Agility Test, hop tests and lower-limb strength testing
Key limitation: It is planned and does not measure reactive agility
The 505 Agility Test is a short sprint and turn test. The MAT article describes a drill where the athlete runs forward to a point 5 m away, touches the ground, changes direction and returns through the course as quickly as possible.
The test is used to assess how quickly a client can decelerate, turn and re-accelerate. It is commonly used in sport because 180-degree direction changes are relevant to many field and court activities.
The test measures planned 180-degree change-of-direction speed. It reflects braking capacity, turning mechanics, lower-limb strength, trunk control, acceleration and confidence.
It does not directly measure reactive agility, sport decision-making, diagnosis or injury risk.
It is useful for field sport athletes, court sport athletes, running-based athletes, tactical groups and later-stage rehabilitation clients who are ready for sprinting and turning.
Flat, non-slip surface
Cone or marker
Measuring tape
Stopwatch or timing gates
Measurz or MAT for recording
Set up the start point and a marker 5 m away, as described in the MAT article.
Ask the client to complete a progressive warm-up including sprint build-ups and submaximal change-of-direction practice.
The client starts behind the starting point, facing forward.
On “go”, the client sprints forward to the 5 m marker.
They touch the ground with one hand and immediately change direction.
They run back to the starting point, touch the ground with the opposite hand, turn again and run around the cone or marker.
They sprint back to the starting point and cross the finish line.
Time from the start signal to when the athlete crosses the finish line.
Record time to the nearest tenth of a second.
Repeat two to three times with a few minutes of rest between attempts.
Use the fastest valid time as the score.
The score is completion time. A faster time generally suggests better planned change-of-direction performance.
Where possible, record the turning side or dominant direction. A left-right difference may reflect different braking, push-off, confidence or technique between limbs, but it should be interpreted with strength, hop, balance and pain findings.
Norms vary by sport, age, sex, testing setup and timing method. Avoid applying broad cut-offs without matching the population and protocol. Use repeated individual testing and side-to-side comparison where appropriate.
The MAT article cites work on 505 reliability and related agility/change-of-direction research. Reliability is strongest when distances, timing method, turning rules, footwear, surface and rest periods are standardised.
Sensitivity and specificity are not applicable for routine use. The 505 Agility Test is a performance test, not a diagnostic test.
Common errors include inconsistent distance setup, unclear turning rules, failing to record turning direction, timing inconsistently, slipping, touching the ground differently between trials and comparing results from different 505 variations.
The 505 does not measure reactive agility because the client knows where and when they will turn.
Use the 505 Agility Test to monitor change-of-direction training, assess turning confidence, compare left and right turning performance, support return-to-sport progression and guide deceleration training.
Record completion time, timing method, trial number, best score, turning side or direction, surface, footwear, pain, confidence, slipping, hand-touch consistency, invalid trials and related sprint, hop or strength findings.
Agility T-Test
Illinois Agility Test
Edgren Side Step Test
10 m Sprint
Single Leg Hop Test
Lateral Hop Test
Hip strength testing
Knee strength testing
Balance and proprioception tests
It measures planned 180-degree change-of-direction speed.
No. The turn is planned, so it is better described as a change-of-direction speed test.
The MAT article recommends repeating the test two to three times with a few minutes of rest and using the fastest time.
Yes, where relevant. Recording turning side can help identify side-to-side differences in braking, turning and re-acceleration.
The 505 Agility Test assesses 180-degree change-of-direction speed.
Record time and turning direction where possible.
Use consistent distances, timing and rest periods.
Interpret results with sprint, strength, hop, pain and balance findings.
Gabbett, T. J., & Georgieff, B. (2007). Agility and change of direction drills. Strength & Conditioning Journal, 29(3), 29–36.
Lockie, R. G., Murphy, A. J., Schultz, A. B., Knight, T. J., & Janse de Jonge, X. A. K. (2013). The effects of different speed training protocols on sprint acceleration kinematics and muscle strength and power in field sport athletes. Journal of Strength and Conditioning Research, 27(3), 509–515.
Spiteri, T., Nimphius, S., Hart, N. H., Specos, C., Sheppard, J. M., & Newton, R. U. (2014). Contribution of strength characteristics to change of direction and agility performance in female basketball athletes. Journal of Strength and Conditioning Research, 28(9), 2415–2423.
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.
