Longevity Marker
Agility Assessment
5-10-5 Agility Shuttle. Measures acceleration, deceleration, and change-of-direction speed. These reactive athletic qualities decline fastest with age. Time to test them.
8 min All Levels
Agility
Exercises
1
Partner Timing
To get the most accurate results, you will need a partner to time your runs. However, you can sprint and time yourself in a pinch, or simply record a video of yourself running the shuttles and then take timestamps from that.
2
Setup
On flat ground, set two cones or markers ten yards apart from each other, and then place a third cone directly between them in a straight line.
3
Run 1
Start in an athletic stance at the center cone. When your partner counts you in, you sprint to one side, touch the line, sprint all the way across to the other side, touch that line, then sprint back to center. That's a complete run, and your partner should stop your time there for run 1.
4
Runs 2 & 3
Complete two more runs (starting your runs in whichever direction feels natural) and receive your score.
Why It Matters
This tests agility, and specifically your acceleration, deceleration, and change of direction, the reactive athletic qualities that decline fastest with age. Your score improves as those qualities improve. This is your baseline.