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Lateral Change of Direction Test

Lateral Change of Direction Test

Introduction

The Lateral Change of Direction Test measures a skill that is crucial in most sports.

What is the point?

From tennis to rugby, football to basketball, athletes need the ability to quickly change direction. It is a combination of speed, strength and agility – but how do you test it in athletes?

The Lateral Change of Direction Test is easy to perform and gives a bench mark of performance.

What do you need?

  • Flat surface

  • Three cones

  • Stop watch

  • Assistant

How do you do the test?

The three cones are set five metres apart on a straight line.

  • The starting point is the middle cone

  • The assistant gives the signal to start and points in a specific direction (right or left)

  • The athlete runs towards and touches the first cone, returns past the middle cone to the far cone, touches that one then returns to touch the middle cone.

  • The timing starts on the ‘Go’ command, and stops when the athlete touches the middle cone.

  • Perform two trials in each direction, right and left, and record the best score in each direction.

What results you’ll get :

If you perform the assessment regularly, you can track changes in your performance.

Normative data for the lateral change of direction test

The following data has been obtained from the results of tests conducted with world class athletes.

% Rank

Females

Males

91-100

3.22 – 3.37 secs

2.90 – 3.05 secs

81 – 90

3.38 – 3.53 secs

3.06 – 3.21 secs

71 – 80

3.54 – 3.69 secs

3.22 – 3.37 secs

61 – 70

3.70 – 3.85 secs

3.38 – 3.53 secs

51 – 60

3.86 – 4.01 secs

3.54 – 3.69 secs

41 – 50

4.02 – 4.17 secs

3.70 – 3.85 secs

31 – 40

4.18 – 4.33 secs

3.86 – 4.01 secs

21 – 30

4.34 – 4.49 secs

4.02 – 4.17 secs

11 – 20

4.50 – 4.65 secs

4.18 – 4.33 secs

1 – 10

4.66 – 4.81 secs

4.34 – 4.49 secs

What is being measured again?

This is a good way to assess an athlete’s speed of directional changes.

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