Performance Testing & Tips
There are a number of tests used to measure speed, quickness, agility, and explosiveness. Different sports leverage different tests with some crossover. Here I've put together an assortment of tests that I feel covers every possible sport related movement that occurs, and the ability to baseline it.
40 Yard Dash
The 40-yard dash is a sprint covering 40 yards (36.576 m). It is primarily run to evaluate the speed and acceleration of American football players by scouts, particularly for the NFL draft but also for collegiate recruiting.
Sports using this test: Football
Male High School Athletes: Average: 4.9 - 5.6 seconds. Athletic: Around 5.0 seconds Elite: Sub-5.0 seconds.
Female High School Athletes: Average: 5.8 seconds Athletic: Around 5.5 seconds Elite: Sub-5.5 seconds.
In the NFL, a good average 40-yard dash time depends on the position, but generally, times under 4.5 seconds are considered impressive. For positions like wide receiver, cornerback, and running back, who are often speed-focused, average times around 4.48-4.49 seconds are common. Offensive linemen, on the other hand, typically have slower average times, around 5.3 seconds.
20 yard shuttle (aka 5-10-5)
The player starts in a three-point stance, runs 5 yards to their right, touches a line, then sprints 10 yards to the left and again touches a line, and finally sprints back 5 yards to the spot where they started.
Sports using this test: Football
The fastest 20-yard shuttle time at the NFL Combine is 3.73 seconds, recorded by Kevin Kasper of Iowa in 2001. Other notable times include 3.75 seconds by Dunta Robinson (2004) and 3.78 seconds by Deion Branch (2002).
Generally, times under 4.0 seconds are considered very good, and times under 4.5 are considered good.
3 Cone Drill (aka L Drill)
The three-cone drill, 3-cone drill or L-drill is a test performed by American football players. It is primarily run to evaluate the agility, quickness and fluidity of movement of players by scouts. It is most commonly seen at the NFL Combine in preparation for the NFL draft but is also an important measurement for collegiate recruiting.
Sports using this test: Football
For the 3-cone drill, a good time for a high school athlete is generally considered to be under 7 seconds
For a high school girl, a good time on the 3-cone drill (L-drill) generally falls between 7.0 and 7.5 seconds.
A "good" 3-cone drill time for an NFL wide receiver is generally considered to be between 6.58 and 6.86 seconds.
Pro athlete top ten time range: T-1. Oregon WR Jeff Maehl: 6.42 seconds (2011) -- T-10. Michigan CB Leon Hall: 6.50 seconds (2007)
T - Test
The T-test is a common field test used to assess an athlete's agility and change of direction abilities. It involves a series of movements: sprinting forward, lateral shuffles, and backpedaling, all while timed.
Sports using this test: football, soccer, basketball, and volleyball
High school T-test scores:
Excellent <9.50 <10.50
Good <10.50 <11.50
Average <11.50 <12.50
Poor >11.50 >12.50
Arrowhead Agility Test
The Arrowhead Agility Test (AAT) is a simple yet effective test used to measure an athlete's agility, specifically their ability to change direction quickly and maintain body control. It is commonly used in soccer and other team sports. The test involves sprinting towards a central marker, then turning and sprinting around two side markers in a designated arrowhead shape before sprinting back to the starting line.
Sports using this test: soccer
A good time on the Arrowhead Agility Test generally falls under 9.5 seconds for men and under 10.5 seconds for women.
Balsom Agility Test
The Balsom Agility Test is a specific agility test designed for soccer players, developed by Paul Balsom in 1994. It measures a player's ability to change direction and sprint while maintaining speed, mimicking the movements required in a soccer match. Involves series of sprints and turns along course.
Sports using this test: soccer
A good time on the Agility T-Test is generally considered to be under 9.5 seconds for men and under 10.5 seconds for women.
According to BlazePod, these are good times for athletes of all levels.
Broad Jump
The Broad Jump test, also known as the standing long jump, is a simple fitness assessment that measures an individual's lower body power and explosiveness. It is commonly used in sports training and rehabilitation settings to evaluate an athlete's jumping ability and to monitor progress.
Sports using this test: Football, basketball, track
In the standing broad jump, a score between 84 and 96 inches (7-8 feet) is considered average to good for high school boy athletes, while scores above 96 inches are very good. A score of 5'6" - 6'6" ranges from average to good for high school girls.
Vertical Jump
The vertical jump test, also called the Sargent Test, was developed by Dr. Dudley Allen Sargent (1849-1924).[1] The vertical jump is often used as a performance test to assess athletic ability, identify athletes' strengths and weaknesses, and measure the effectiveness of training programs
For high school athletes, a vertical jump of 18-20 inches for males and 14-16 inches for females is considered average. A jump of 20-24 inches for males and 16-20 inches for females is above average. Impressive vertical jumps for high schoolers can reach 28 inches and above, with some athletes achieving 30 inches or more