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  The ability to minimize transition time from one movement pattern to another.


Agility, the ability to minimize transition time from one movement pattern to another, requires a combination of coordination, balance, speed, reflexes, and strength. It is an integral component in most athletic activities, especially those involving a timely response to an opposing player, and is one of several components of motor fitness.

Agility Training[]

Agility is most commonly trained by use of agility drills.

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The Illinois Agility Test measures an athlete's ability to get up from the ground and sprint while changing directions. The world record for the Illinois agility test is held by Dan "Dirty" Kerr of Australia who completed the test in a time of 11.40 at the Wilding Center in Melbourne, Victoria on July 5th 2007.

The aim of the test is to complete a weaving running course in the shortest possible time. Cones mark the course, ten metres long and five metres wide. The subject starts face down, with the head to the start line, and hands by the shoulders. At the whistle, the subject runs the course, without knocking down any cones.

Video Demo[]

12.75 second Illinois Agility Drill. <videoflash>o8YRnpy8Jl4</videoflash>

Adminstering the Illinois Agility Run[]

The athlete lays on the ground in a prone position. They then get up and sprint 10 meters and return. They then negotiate 4 obstacles and return through the obstacles. The test concludes with another 10m sprint and return. The test is measured in the hundreds of seconds.

Illinois Agility Test Results
Gender Excellent Above Average Average Below Average Poor
Male <15.2 secs 15.2 - 16.1 secs 16.2 - 18.1 secs 18.2 - 19.3 secs >19.3 secs
Female <17.0 secs 17.0 - 17.9 secs 18.0 - 21.7 secs 21.8 - 23.0 secs >23.0 secs

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

The Course[]

4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 meters apart. This is a depiction of what the course should look like:

the Illinois Agility Run looks like this

Featured Resource

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External Links[]