To develop agility, it is necessary to activate not only the muscles but also vision and spatial perception.
“Agility is a reflection of how you perceive the world around you. As you age, not only your movement matters but also the quality of your vision and your reaction to events around you,” says Robert Lockie, a professor of kinesiology at California State University, Fullerton.
Experts have identified four tests (in order of increasing difficulty) that allow for the assessment of speed, the ability to change direction, as well as balance and hand-eye coordination. They also provide an opportunity to understand whether agility training should be added to one’s regular routine.
Experts emphasize that low results should not lead to discouragement—the tests serve as an excellent starting point for further progress.
8-Foot Test: "Stand Up and Go"
What it tests: the ability to quickly stand up, navigate around an obstacle, and sit down again—actions typical of everyday life.
Target audience: originally designed for older adults to assess fall risk.
Equipment: stopwatch, chair with a back, marker or cone, measuring tape, and preferably an assistant.
Instructions:
Place the chair against a wall, and the marker 8 feet (approximately 2.4 meters) away. Sit down with your hands on your knees and feet on the floor. At the "start" command, stand up, navigate around the marker (do not run), return, and sit down. Stop the time when you sit down. Repeat the test twice and record the best result.
Results:
For individuals over 60 years old, a time of about 4 seconds is considered above average, 5–6 seconds is below average. At ages 70–80, a result of 5–6 seconds is considered good.
Ways to improve:
Practice standing up from a chair without using your hands, perform strength exercises, especially squats. It is also beneficial to train balance, such as standing on one leg while doing household tasks.
Tennis Ball Wall Toss Test
What it tests: hand-eye coordination and reaction speed—important components of agility that may decline with age.
Target audience: suitable for all age groups, originally developed for young athletes.
Equipment: tennis ball, stopwatch, smooth wall, measuring tape.
Instructions:
Stand about 2 meters from the wall. Throw the ball with one hand and catch it with the other, then switch hands. Continue for 30 seconds. Only successful catches are counted.
Results:
More than 35 catches—excellent result, 20–29—average, fewer than 15—poor (for active athletes).
Ways to improve:
Check your vision, train grip strength, and engage in sports that require coordination, such as golf or pickleball.
Burpees
What it tests: explosive strength necessary for quick direction changes and getting up from the floor, which is especially important with age.
Target audience: for individuals who can confidently perform jumping movements.
Equipment: stopwatch.
Instructions:
Perform the maximum number of burpees in 30 seconds. The standard version includes transitioning to a plank and back without a jump (more difficult variations are not counted in the standard assessment).
Results:
A good result is around 16 repetitions for men and 12 for women.
Ways to improve:
Develop leg strength and movement speed—squat jumps, plyometrics, and lower body strength training.
T-Test
What it tests: classic sports agility—the ability to move quickly forward, sideways, and backward.
Target audience: athletic individuals or those who are physically fit.
Equipment: four cones, stopwatch, and space of about 80–90 square meters.
Instructions:
Set up the cones in a "T" shape: one at the start, another 10 yards ahead, and two more 5 yards to the left and right of the second cone. Run forward to the central cone, then sideways to the left, to the right, back to the left, and return to the start.
Results:
About 10 seconds is a good result for male amateurs, 11 seconds for women.
Ways to improve:
Train lateral movements—side lunges and movements in a half-squat with a resistance band. For improving stopping ability, long jumps, vertical jumps, and jump rope exercises are beneficial.
Experts emphasize that agility is an important indicator of functional health at any age. Even small regular training can significantly improve results, reduce the risk of falls and injuries, and maintain activity for many years.
