Our Agility T-Test Score Calculator helps athletes measure their agility, speed, and change-of-direction performance. Enter your test time to evaluate your results and track your progress easily.
Agility T-Test Score Calculator
Enter your T-test times and get your agility rating, your best and average time, your speed and how much faster you need to be for the next level, using the standard norms for team sport athletes.
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- About You
- Your Times
- Your Rating
Tell Us About You
T-test ratings are different for men and women.
Enter Your T-Test Times
Add up to three trials in seconds. Only valid trials count, and your best time is used for the rating.
Ratings use published norms for adult team sport athletes. Warm up well, use a non-slip surface and have a spotter behind the start cone.
How To Set Up The Agility T-Test
Four cones in a T shape. You sprint forward, shuffle left, shuffle right, shuffle back to the middle and run backwards to the start.
How The T-Test Score Calculator Works
Four quick steps to your agility rating.
Do The Test
Up to three valid trials.
Choose Your Sex
Men and women have different norms.
Enter Your Times
In seconds, to two decimal places.
Get Your Rating
Rating, speed, next target and a PDF.
What Is The Agility T-Test?
The T-test is one of the most popular agility tests in team sports. It measures how quickly you can sprint forwards, shuffle sideways and run backwards while changing direction, which are movements footballers make all match long.
The GlobeHour Agility T-Test Score Calculator takes your best time from up to three trials and rates it using the norms for adult team sport athletes. It also shows your average time, how consistent your trials were, your average speed over the course and how much faster you need to be to reach the next rating.
Agility T-Test Norms
For adult team sport athletes, time in seconds.
| Rating | Men | Women |
|---|---|---|
| Excellent | Under 9.5 s | Under 10.5 s |
| Good | 9.5–10.5 s | 10.5–11.5 s |
| Average | 10.5–11.5 s | 11.5–12.5 s |
| Poor | Over 11.5 s | Over 12.5 s |
When a time sits exactly on a boundary, the calculator gives the better rating, except for Excellent, which needs a time below 9.5 s (men) or 10.5 s (women).
How Your T-Test Result Is Calculated
Example: a man with trials of 10.20, 9.95 and 10.40 seconds.
| Result | Formula | Example |
|---|---|---|
| Best Time | Fastest valid trial | 9.95 s |
| Rating | Best time compared with the norms | Good (9.5–10.5 s) |
| Average Time | Sum of trials ÷ number of trials | (10.20 + 9.95 + 10.40) ÷ 3 = 10.18 s |
| Average Speed | 36.58 m ÷ best time × 3.6 | 36.58 ÷ 9.95 × 3.6 = 13.2 km/h |
| To Next Rating | Best time − next rating’s limit | 9.95 − 9.5 = 0.45 s faster |
T-Test Rules For A Valid Trial
- Touch the cones: touch the base of cone B with your right hand, cone C with your left, cone D with your right and cone B again with your left.
- Don’t cross your feet while shuffling sideways.
- Face forward the whole time.
- Best of three: record the fastest of three valid trials, with rest between them.
- Stay safe: have a spotter stand a few metres behind cone A in case you fall while running backwards.
How To Improve Your T-Test Time
- Stay low through every change of direction.
- Practise lateral shuffles without crossing your feet.
- Train backward running with short, quick steps.
- Add cone drills and ladder work to your sessions.
- Build leg strength with lunges and squats.
- Warm up fully before you test.
- Use the same surface and footwear each time you test.
- Retest every 6 to 8 weeks to track progress.
Agility T-Test Score Calculator FAQ
What Is A Good Agility T-Test Score?
For adult male team sport athletes, under 9.5 seconds is Excellent and 9.5 to 10.5 seconds is Good. For women, under 10.5 seconds is Excellent and 10.5 to 11.5 seconds is Good.
Is The T-Test Score Calculator Free?
Yes. It is completely free, needs no sign-up and works on phones, tablets and computers. You can also download your result as a PDF.
How Far Is The Agility T-Test?
The full route is 40 yards (about 36.6 m): 10 yards forward, 5 left, 10 right, 5 back to the middle and 10 backwards to the start.
How Many Trials Should I Do?
Three valid trials with rest between them. The best time counts.
What Makes A Trial Invalid?
Crossing your feet while shuffling, missing a cone touch or not facing forward all make the trial invalid.
Is The T-Test Good For Footballers?
Yes. It tests forward, sideways and backward movement with quick changes of direction, which footballers use throughout a match.
How Is Average Speed Worked Out?
The 36.58 m course length is divided by your best time, then multiplied by 3.6 to give km/h.
Can Young Players Use These Norms?
The norms are for adult team sport athletes. Young players can still track their own progress from test to test.
Is My Information Saved?
Your times are saved only in your own browser. Nothing is sent to GlobeHour.
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Ready To Test Your Agility?
Set up four cones, run the T-test and see your rating in seconds.
Open The T-Test Calculator
