E
EVOLVE
EVOLVE Testing 505 Agility Test
CHANGE-OF-DIRECTION SPEED ASSESSMENT

505 Agility Test.

Assess acceleration, deceleration, turning ability and change-of-direction ability through the standard 505 course. Complete repeated timed trials using the same course layout, surface and start procedure to establish a reliable change-of-direction change-of-direction baseline.

AgilityCOD TurningBraking Re-Acceleration
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Test Protocol

Forearm Agilityised pull-up strength-endurance procedure

The 505 Agility Test assesses upper-body muscular endurance using repeated controlled pull-ups. The exact technique should be defined before testing and kept identical between athletes and future retests. EVOLVE records only seconds that meet the selected technique standard.

01
Warm UpComplete progressive running, acceleration, deceleration and change-of-direction drills before maximal 505 trials.
02
Set the CourseMark a straight running lane with the standard 505 layout: start line, timing line and a clearly marked 5 m turning zone beyond the timing line.
03
Build the ApproachAllow enough approach distance for the athlete to reach a high controlled speed before entering the timed change-of-direction zone.
04
Cross the Timing LineRun through the timing line at speed, continue to the 5 m turning line and prepare for a rapid controlled plant.
05
Turn & Re-AcceleratePlant, turn through 180 degrees and accelerate back through the timing line. The athlete should complete the selected turning direction without an illegal extra step or loss of course control.
06
Repeat Both DirectionsPerform valid trials to both left and right turning directions where possible. Record each time separately and use the fastest valid trial as the primary result.
EVOLVE Scoring Method

The primary result is the number of valid pull-ups completed under the selected protocol. EVOLVE can also display average seconds across repeated trials and the consistency spread. For longitudinal tracking, the same technique, depth, cadence and time limit should be maintained.

Equipment & Setup

Recommended testing environment

Stable Testing Surface
Timer
Body-Position Reference
Secure Training Area
Recording Sheet
Technique Observer

Record Your Test

Enter repeated valid 505 trial counts

Timed TrialsRecord each valid 505 change-of-direction time
time · seconds
time · seconds
time · seconds
time · seconds
record direction consistently
keep consistent
How to Record the Result

Enter each valid 505 trial time in seconds. Keep the course dimensions, timing method, surface, footwear, approach and turning technique consistent. Where possible, test both turning directions because unilateral turning performance can differ. EVOLVE identifies the fastest valid time as the primary result and also displays the average and trial spread.

Best 505 Result
-- sec
Best valid upper-body change-of-direction performance
--Best Trial
--Sec Average
--Sec Trial Spread
Performance Interpretation

Your result will appear here after completing the test.

Important: Pull-up scores depend on technique, range of motion, cadence, body position and test duration. Compare results using the same protocol.

EVOLVE Performance Pathway

Where this test fits in the platform

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The 505 Agility Test creates a repeatable upper-body muscular-endurance baseline that can eventually connect with athlete profiles, strength history, training recommendations and long-term performance tracking.