The T-test is often used to test the agility and speed of athletes. The T-test tests the forward, sideways, and backward running speed.


The test consists of the following components:

  • Extensive warming up
  • Measuring times


First do a good warming up of ten minutes during which you go through a couple of bursts of speed. This way your muscles get used to this. Start behind the line in a standard starting position. First sprint forwards for ten meters. Then move sideways five meters. Then move sideways ten meters in the other direction. From there, you move back to the center. Finally, you move backwards back to the start. The test ends the moment you pass the finish line.

It is important that all movements are carried out facing forwards. You should not turn during sideways movements, nor turn around during backwards movements.


  1. First do a good warming up of ten minutes;
  2. Start behind the line in a standard starting position;
  3. Sprint forwards to the first cone;
  4. Move to one of the sides with shuffle steps, keep your head facing forwards;
  5. Then move back towards the center and to the other side;
  6. Move back to the center and through to the other side;
  7. From the center, you move backwards, back to the starting line;
  8. The time stops once you pass the starting line again.



Number of seconds Meaning
< 9.50 Excellent
9.50 – 10.50 Good
10.50 – 11.50 Average
> 11.50 Poor


Number of seconds Meaning
< 10.50 Excellent
10.50 – 11.50 Good
11.50 – 12.50 Average
> 12.50 Poor

Required equipment

For this test you need the following:

  • Four cones
  • Measuring tape
  • Stopwatch or timing gates

E-book: All Sports Tests

Are you looking for a useful guide that describes more than 40 sports tests? This e-book contains an overview we composed of the most important sports tests currently available. Additionally, the tests are, where possible, substantiated with literature.

More information

Rate this test:

(4.1 based on 76 reviews)

Complete E-book with All Sports Tests!

Theoretical and Practical Manual

Now € 26 € 21,50

  • Including All Sources & References
  • Over 40 Sports Tests
  • Extensive Test Forms & Results
  • More than 120+ Pages
  • Ideal for Students & Sports Related Professions
Download E-book