Work out agility test score instantly with clear inputs, formula shown and shareable results.
The 5-10-5 pro agility shuttle covers 20 yards with two full direction changes. Subtracting a straight-line 20 yard sprint time gives the change of direction deficit, which isolates turning ability from raw speed. A 4.60 second shuttle against a 3.00 second sprint gives a 1.60 second deficit - typical, and improvable through eccentric strength work.
Change of direction deficit
deficit = shuttle time - straight sprint time over the same distance
Shuttle distance
5 + 10 + 5 yards = 20 yards total
This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
Because a fast shuttle time can come from raw speed alone. The deficit shows whether turning technique is actually good.
Eccentric and isometric strength for deceleration, plus technical work on foot placement and hip orientation entering the turn.