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Agility Run

Equipment Options

  • Timing gates
  • Marking cones
  • Measuring tape
  • Masking tape
  • Stop-watch (most smart phones have a stop-watch feature)
  • Poles to mark corners/turning points
  • PVC piping (12cm diameter and approximately 1.1m high) with a secure (weighted) base
  • Assistant/training partner (recommended)

Procedure

The Rookie Me agility test can be conducted both indoors and/or outdoors. Please refer to the diagram provided, as a guide on how to set up and run the course.

Ensure the agility course is set up on a flat surface/ground (preferably non-slip), so that the results are consistent. Ideal surfaces include: Indoor basketball/gym stadium, wooden floors and synthetic flooring. A football oval or park area are also options.

Before starting the test procedure, the Rookie Me athlete should attempt a run-through (at half the maximum speed) to understand what is required from their body.

To begin the agility test, the Rookie Me athlete is to position themselves at the starting line. They are to stand behind the starting line, that should be one metre in width. This needs to be marked clearly. No movement is to occur before the athlete begins the procedure. To avoid reaction time coming into account, the player should notify the person timing them, when they are ready to begin the course. The Rookie Me athlete should be in a stationary and upright position, with their front foot in line with the timing gate (at the start of the course).

As the Rookie Me athlete is completing the course, under no circumstance are they to make contact with the course set up/equipment. There are five points (obstacles) in the agility course that the Rookie Me athlete is required to zig-zag between, whilst maintaining control and balance. These are either: marking cones, PVC piping or poles. If the athlete disrupts the course set up; whilst completing the test, then the test is stopped. Masking tape is used to mark the positions of these obstacles, so if knocked over they can be placed in their correct spot with ease. In this case, the Rookie Me athlete is to stop the trial and re-start the agility test from the beginning.

The agility test is complete when the athlete reaches the finish line. Repeat the test three times trying to better the last score achieved. Between the trials the Rookie Me athlete should have a maximum of three minutes to recover.

Rookie Me Enter Score

To calculate a score the athlete must conduct the procedure three times.

Record the best time scored, out of the three attempts of the Agility Test into your Athlete Profile.

The time is to be reported in minutes and seconds, to the nearest 0.01 second.

DISCLAIMER: We strongly recommend that you warm up before taking part in any Rookie Me test metric/testing metrics/procedures to avoid injury/injuries, as you are solely responsible for your own health and conduct. Please refer to the Rookie Me T&Cs for more information.

If you require further help or guidance on this testing procedure, do not hesitate to contact the Rookie Me team - we are here to support you so that you can be recognised.

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