What is a 5-0-5 agility test?

The 5-0-5 agility test, developed in 1985, evaluates an athlete’s ability to decelerate, change direction, and re-accelerate in the horizontal plane. Unlike other change-of-direction (COD) tests, such as the T-test, and 5-10-5, the 5-0-5 test uses a single 180-degree turn, potentially distinguishing performance differences between the dominant and non-dominant legs. 

It involves a 10-meter sprint, a 180-degree turn at the 5-meter mark, and a 5-meter sprint back. Timing begins when the athlete reaches the turning point, measuring the time taken to decelerate, turn, and re-accelerate effectively.

The 5-0-5 test evaluates critical agility components, including deceleration and re-acceleration, which are vital in sports involving frequent stops, turns, and directional changes. It measures an athlete’s ability to quickly reduce speed, execute a left or right turn, and re-accelerate, mimicking real-game scenarios where quick reactions are required.

By providing specific feedback on change of direction (COD) capabilities, it identifies strengths and weaknesses in stopping and accelerating. It also helps evaluate limb symmetry and distinguish turning abilities between dominant and non-dominant legs.