敏捷性评分计算器
使用此敏捷性评分计算器快速获得准确的计算结果。
Your Time
16.0 sec
Your Time vs Your Time
公式
Agility Test Scoring
Illinois Agility Test
A timed course weaving through cones in a 10m x 5m area. Total distance is about 60 meters.
Pro Agility (5-10-5)
Sprint 5 yards, touch, sprint 10 yards, touch, sprint 5 yards. Total: 20 yards with two direction changes.
T-Test
Sprint forward, shuffle left, shuffle right, shuffle back, backpedal. Tests multi-directional agility.
Benchmarks (Male)
计算示例
A male athlete completes the Illinois Agility Test in 16.0 seconds.
- 01Test: Illinois Agility Test.
- 02Time: 16.0 seconds.
- 03Excellent benchmark (male) = 15.2 seconds.
- 04Average benchmark (male) = 16.7 seconds.
- 05Percentage of excellent = 15.2 / 16.0 x 100 = 95.0%.
- 06Rating: Good (between excellent and average).
常见问题
Which agility test is best?
The Pro Agility (5-10-5) is the most widely used in American football. The Illinois test is common in soccer and general fitness. The T-Test is popular for basketball and tennis. Choose the test most relevant to your sport.
How do I set up the Illinois Agility Test?
Mark a 10m x 5m rectangle. Place 4 cones in a line down the center, spaced 3.3m apart. Start at one corner, sprint to the opposite end, weave through the center cones, weave back, and sprint to the finish.
How can I improve my agility?
Practice ladder drills, cone drills, and sport-specific movement patterns. Strengthen your legs (especially lateral muscles) and core. Agility improves fastest when you practice the specific test movements regularly.
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