5-0-5 Agility Test
The 5-0-5 Agility Test is one of the most commonly recognised agility tests, despite its inability to actually measure agility.
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By Owen Walker
28 Jan 2016 | 5 min read
Contents of Article
The 5-0-5 Agility Test is one of the most commonly recognised agility tests, despite its inability to actually measure agility. Instead, this is a change of direction speed test, which contrary to common belief, may not be capable of distinguishing between dominant and non-dominant leg performances. Furthermore, there is growing concern regarding its validity to even measure the change of direction speed, primarily due to the length of the sprint distances.
Originally developed in 1985, the 5-0-5 Agility test was created to measure agility in the horizontal plane (1). Interestingly, this test is thought to boost one particular trait that no other CODs test currently withholds. That being, that the 5-0-5 agility test can distinguish between left and right leg performance differences (i.e dominant vs. non-dominant leg), as it only uses one single 180 degrees change of direction. Most other tests, for example, the Illinois, T-test, Arrowhead, and 5-10-5, all alternate between left and right leg changes of direction during the same performance – masking any differences between each leg’s ability to rapidly change from one direction to another.
Though it is commonly thought that the 5-0-5 agility test can distinguish between dominant and non-dominant leg performances, this is yet to be validated by published research. In fact, one unpublished investigation reported no significant difference between dominant and non-dominant leg performances – suggesting that there may be no truth in this theory (2). Regardless, the 5-0-5 agility test is extremely common in performance testing batteries due to its simplicity and cost-effectiveness.
As the 5-0-5 agility test is pre-planned and requires no reactive ability, this test is actually a measure of CODs and not agility. Given this, perhaps the name ‘5-0-5 CODs test’ would be less misleading and more appropriate.
Click here for more information regarding the difference between agility and CODs.
As the ability to change direction rapidly is a vital determinant in many sports, maximising an athlete’s CODs may improve their chances of success (3). Consequently, the 5-0-5 agility test may be a useful tool to measure the CODs of any athlete who participates in a sport which contains similar movement patterns. Furthermore, as the test is typically believed to distinguish between dominant and non-dominant legs, then perhaps this test would be a preferable choice when including a CODs test within the testing battery.
It is important to understand that whenever fitness testing is performed, it must be done so in a consistent environment (e.g. facility) so that it is protected from varying weather types, and with a dependable surface that is not affected by wet or slippery conditions. If the environment is not consistent, the reliability of repeated tests at later dates can be substantially hindered and result in worthless data.
Required Equipment
Before the start of the test, it is important to ensure you have the following items:
Test Configuration
Figure 1 displays the test configuration for the 5-0-5 Agility test. This setup must be adhered to if accurate and reliable data is desired.
Important information for using timing gates
The height of the timing gates has also been proven to significantly affect the performance results (4). When testing, it is therefore imperative that a standardised, consistent protocol is used to reduce variances within the data. For example, it may be suggested that the gates are always set at a consistent height of 1-metre.
Testing Procedure
Warm-up
Starting the test
After the test
In addition to watching the video, it is important you read the test procedure detailed in the toggle box above.
With a minimum of three efforts completed on each leg, the scores are then generated into two mean scores – these provide an overall 5-0-5 agility score for each direction change. This is done by using the following equation.
When conducting the test there are several factors that need to be taken into consideration before you begin – some being:
Credit Goes to T4Soccer
To the author’s knowledge, two studies to date have measured the validity and reliability of the 5-0-5 agility test (2, 9), with only one actually being published (9). Whilst one study suggests the 5-0-5 agility test is both valid and reliable (9), the other only supports its reliability (2). Sayers and Killip suggest that 5-0-5 agility test lacks validity for two primary reasons: 1) it is actually more a measure of CODs and not true agility (previously discussed), and 2) the 5m sprint distance should be reduced to 1m to minimise the influence of linear running ability. Newer research has also suggested that 5m linear running ability can have too much of an influence the performance – reducing the isolation on the CODs (10). Despite the concern surrounding its validity, this test has been demonstrated to have sufficient reliability and can, therefore, be performed repeatedly with confidence (2, 9).
Some coaches believe that reading one article will make them an expert on Performance Testing. Here’s why they’re wrong…
Performance Testing entails many, many topics. By choosing to simply read up on The 5-0-5 Agility Test and ignore the sea of other crucial Performance Testing topics, you run the risk of being detrimental to your athlete’s success and not realising your full potential.
To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this article on The Pro-Agility (5-10-5) Test.
Disclaimer
All sports science and test information provided in this article is for informational and educational purposes only. We do not accept any responsibility for the administration or provision of any testing conducted, whether that results in any positive or negative consequences. As an example, we do not take any responsibility for any injury or illness caused during any test administration. All information is provided on an as-is basis.
Reference List (click here to open)
Owen Walker MSc CSCS
Founder and Director of Science for Sport
Owen is the founder and director of Science for Sport. He was formerly the Head of Academy Sports Science and Strength & Conditioning at Cardiff City Football Club, and an interim Sports Scientist for the Welsh FA. He also has a master’s degree in strength and conditioning and is a NSCA certified strength and conditioning coach.