General
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.
Content
The test consists of the following components:
- Extensive warming up
- Measuring times
Procedure
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.
Steps
- First do a good warming up of ten minutes;
- Start behind the line in a standard starting position;
- Sprint forwards to the first cone;
- Move to one of the sides with shuffle steps, keep your head facing forwards;
- Then move back towards the center and to the other side;
- Move back to the center and through to the other side;
- From the center, you move backwards, back to the starting line;
- The time stops once you pass the starting line again.
Results
Men
| Number of seconds | Meaning |
|---|---|
| < 9.50 | Excellent |
| 9.50 – 10.50 | Good |
| 10.50 – 11.50 | Average |
| > 11.50 | Poor |
Women
| 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
