Illinois Agility Test

Gender	Excellent	Above Average	Average	Below Average	Poor
Male	<15.2 secs	15.2 - 16.1 secs	16.2 - 18.1 secs	18.2 - 18.3 secs	>18.3 secs
Female	<17.0 secs	17.0 - 17.9 secs	18.0 - 21.7 secs	21.8 - 23.0 secs	>23.0 secs

 

Applications

The Illinois Agility Test is used in various contexts:

• Sports performance assessment and training
• Tactical athlete training (law enforcement, military, rescue professionals)
• Rehabilitation and return-to-play decisions
• Elderly balance and agility training

Research has shown that the Illinois Agility Test has excellent interrater reliability and moderate to good test-retest reliability. It correlates more with speed than leg power, making it a valid measure of agility.

 How can I improve my performance in the Illinois agility test.

To improve your performance in the Illinois Agility Test, focus on the following key areas:

Familiarise yourself with the test:

Practice the route and different changes of direction by walking through the test and then practicing at sub-maximal intensity.

Develop proper technique:

• Use correct starting technique to get off to a good start.
• Learn efficient turning methods, including how many steps to take for each turn.
• Practice deceleration technique by dropping your hips and using quick, choppy steps.

Incorporate specific training exercises:

• Perform short sprints (10 yards) to improve acceleration and speed.
• Practice figure-eight runs around cones or goal posts to enhance change of direction skills.
• Use agility ladder drills and cutting drills with cones to improve footwork and lateral movement.

Focus on physical qualities:

• Improve change of direction speed and decision-making skills.
• Enhance leg strength and power through plyometric exercises.
• Work on overall speed and acceleration.

Implement sport-specific training:

• Use small-sided games to improve decision-making and quick movements in a more intense, confined space.
• Practice movements that involve accelerating, decelerating, and changing direction, such as fly sprints with sideways starts or backwards sprints.

Conduct regular agility sessions:

Perform agility and change of direction drills 1-3 times per week for 12 weeks.
Keep sessions short (10-15 minutes) and do them before strength training and cardio

.
Ensure proper warm-up:

Always warm up thoroughly before practicing or performing the test.
Include specific movements similar to those required in the test, such as short sprints and 90-degree and 180-degree turns.

Remember to focus on improving overall agility and change of direction skills rather than solely training for the test itself. This approach will not only enhance your Illinois Agility Test performance but also benefit your overall athletic abilities.

The Illinois Agility Test (IAT) compares to other agility tests in several ways:

1. Comprehensiveness: The IAT assesses multiple aspects of agility, including acceleration, deceleration, and changes of direction at various angles
2.  This makes it more comprehensive than some other tests that focus on fewer movement patterns.
3. Correlation with other tests: The Illinois Agility Test shows a good positive relationship with the T-Test (r = 0.76), indicating that they measure similar aspects of agility.
4.  However, it has a moderate negative relationship with the Edgren Side Step Test (ESST), suggesting that it assesses different movement patterns.
5. Reliability: The Illinois Agility Test demonstrates excellent interrater reliability and moderate to good test-retest reliability, making it a consistent measure of agility.
6. Plane of movement: Unlike tests such as the ESST, which primarily assesses lateral movement, the Illinois Agility Test incorporates movements in multiple planes, providing a more well-rounded assessment of agility.
7. Test duration: The standard IAT can take longer than 15 seconds to complete, which may introduce fatigue as a factor in performance.
8. This is a potential disadvantage compared to shorter tests like the modified version or the 505 Agility Test.
9. Sprint influence: The IAT includes four 10m sprints, which can significantly influence the overall time. This means that an athlete's sprint speed may have a greater impact on their score than their ability to change direction quickly.
10. Validity: Along with the T-Test and ESST, the Illinois Agility Test is considered a valid measure of agility, uniquely assessing movement in different planes and providing a comprehensive assessment of high-level mobility.

While the IAT is widely used and valuable, it's important to note that no single test can fully capture all aspects of agility. Using a combination of tests, such as the IAT, T-Test, and ESST, can provide a more complete picture of an athlete's agility in different planes of movement.