A pro agility test is a measure of foot quickness and acceleration, not top-end speed.
The pro agility, or shuttle run, measures an athlete's quickness. Unlike other tests that gauge top-end speed, the pro agility requires the athlete to change directions completely -- 180 degrees -- twice during the test, which is 20 yards long in total. The course is comprised of three lines 5 yards apart. The athlete starts on the center line, sprints to one of the other two lines, touches the line with his hand, switches directions and sprints to the far line, touches and changes directions and sprints back to the center line.
Instructions
1. Take short steps. Long strides are required to reach and maintain top-end speed, but the longest distance an athlete runs before changing directions in the pro agility is 10 yards. Short steps mean a greater number of revolutions. The greater number and the faster the revolutions, the faster the acceleration and the faster the deceleration. The key to running a fast shuttle time is fast acceleration and fast deceleration. Deceleration is required to change direction.
2. Keep your hips low. Low hips mean your legs remain bent. Bent legs are required to take short steps and change directions quickly. If your legs are straight, acceleration and deceleration are stymied. In addition, if your hips are low, you do not have to reach down as far to touch the lines as you change directions.
3. Keep your shoulders in front of your knees. This will allow your momentum to carry you rather that you pulling your momentum. Imagine a sprinter coming out of the blocks. The sprinter remains forward for 10 to 15 yards, the distance it takes them to reach their top-end speed. The goal in not to reach your top-end speed in the pro agility.
4. Pump your arms. Your arms must pump back and forth as quickly as your legs take steps. By pumping your arms hard, you move your upper body in the opposite direction your legs move. This helps keep your body centered and balanced. If your legs are moving faster than your arms, you will have a tendency to stand up as you run rather than lean forward with your hips low.
Tags: top-end speed, your legs, change directions, speed agility, top-end speed agility, your arms, your hips