Balsom Agility Test Calculator

About the Balsom Agility Test

The Balsom Agility Test or Balsom Run is a test of agility designed for the soccer player, in which the participants are required to run around a series of cones, making several changes of directions and two sharp 180 degree turns. The test was developed by Paul Balsom (1994).

Test purpose: this is a test of speed, body control and the ability to change direction (agility).

Equipment required: stopwatch or light gates, measuring tape, marker cones, a flat surface.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the course. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

Test layout: Set up the cones as illustrated in the diagram to mark the start, finish and the three turning points. The length of the course is 15m (the distance to cones at B, C and D have not been confirmed).

Procedure: The subject starts at A and runs to cones at B before turning and returning to A. Subject then runs through cones at C, turns back at D, and returns through C. The subject turns to the right and runs through cones at B and through the finish. Two trials are allowed and the fastest time recorded. (see video).

Scoring: The best (fastest) total time is recorded.

Understanding Your Balsom Test Score

Your Balsom agility test score reflects your change of direction speed and body control during soccer-specific movements. English Premier League players achieve an average of 11.7 seconds, but optimal performance varies significantly by playing position due to different physical demands.

Midfielders typically achieve the fastest times (11.0-13.0 seconds elite range) due to the high frequency of direction changes required in their role. They must transition rapidly between defensive and attacking phases, track opponents, and create space throughout the match. Central defenders average slightly slower times (11.5-13.5 seconds) but demonstrate superior performance compared to goalkeepers, who average 12.5-14.5 seconds.

The test's two 180-degree turns are particularly relevant for soccer, mimicking situations where players must quickly reverse direction to track opponents, receive passes while under pressure, or transition from attack to defense. Research shows that change of direction speed measured by the Balsom test correlates strongly with overall match performance in soccer players.

Position-Specific Performance Standards

Goalkeepers (Elite: 12.5s, Good: 13.5s, Average: 14.5s)

Goalkeepers require explosive lateral movement and quick reactions but typically score slower on the Balsom test due to different movement patterns. Their agility focuses more on short, reactive movements within the goal area rather than longer directional changes. However, modern goalkeeping demands quick distribution and participation in high pressing systems, making agility increasingly important.

Defenders (Elite: 11.5s, Good: 12.5s, Average: 13.5s)

Central defenders and fullbacks need strong change of direction ability to track attacking players, especially when defending against forwards making runs in behind. Research indicates that defenders who score better on agility tests demonstrate superior ability to recover defensively and initiate attacking transitions. Fullbacks typically score faster than central defenders due to higher involvement in offensive phases.

Midfielders (Elite: 11.0s, Good: 12.0s, Average: 13.0s)

Midfielders consistently achieve the fastest Balsom test times across multiple research studies. The central midfield role requires the most frequent direction changes during matches, with players constantly adjusting position to receive passes, press opponents, and support both defense and attack. Elite professional midfielders regularly achieve times under 11.5 seconds, demonstrating the critical importance of agility in this position.

Forwards (Elite: 11.3s, Good: 12.3s, Average: 13.3s)

Forwards require excellent agility to lose defenders, create separation in tight spaces, and exploit gaps in defensive lines. Strikers who score better on agility tests tend to create more goal-scoring opportunities through their ability to change direction quickly when receiving the ball. Wide forwards typically demonstrate slightly faster times than central strikers due to the demands of beating defenders one-on-one.

How to Improve Your Balsom Test Performance

Improving your Balsom agility test score requires a comprehensive approach addressing multiple physical qualities. The test demands not only straight-line speed but also deceleration control, turning mechanics, and reacceleration capacity.

Deceleration Training: The ability to decelerate quickly and under control is critical for the Balsom test's 180-degree turns. Practice eccentric strengthening exercises like Nordic hamstring curls, single-leg Romanian deadlifts, and controlled deceleration drills. Focus on absorbing force through proper knee and hip flexion rather than allowing the knees to collapse inward.

Turning Mechanics: Efficient 180-degree turns require proper foot placement, hip rotation, and arm swing coordination. Practice turning technique at progressively faster speeds, focusing on planting the outside foot at approximately 45 degrees to the turn direction. Drive the opposite knee forward and up while rotating the hips to initiate the direction change.

Lower Body Power Development: Plyometric exercises like box jumps, lateral bounds, and depth jumps develop the explosive power needed for rapid direction changes. Include both bilateral and unilateral exercises, progressing from low-intensity jumps to more demanding variations as technique improves.

Core and Hip Stability: Strong core and hip stabilizers allow force transfer between the upper and lower body during direction changes. Include anti-rotation exercises like Pallof presses, single-leg deadlifts, and Copenhagen planks in your training program.

Sport-Specific Practice: Regularly practice the Balsom test itself as part of your training, but also incorporate other agility drills with similar movement patterns. The Illinois agility test, T-test, and various cone drills all develop transferable change of direction skills.

Comparing the Balsom Test to Other Agility Assessments

The Balsom test is one of several agility protocols used in soccer, each with specific applications and advantages. Understanding these differences helps coaches select appropriate tests for their players.

The Illinois Agility Test involves more frequent direction changes (approximately 8 turns) but at less acute angles than the Balsom test's 180-degree turns. Research shows moderate correlation (r=0.65-0.75) between Illinois and Balsom scores, suggesting they measure related but distinct qualities. The Illinois test may be more appropriate for assessing agility in congested midfield areas where players make multiple small adjustments.

The 505 Test isolates the 180-degree turn by measuring only a single direction change. Comparing 505 and Balsom results can help identify whether an athlete's performance is limited by turning ability specifically or by overall speed and endurance. Athletes who score relatively worse on the Balsom compared to the 505 may benefit from conditioning work.

The T-Test emphasizes lateral shuffling movements more than forward/backward transitions. Soccer players often show position-specific differences between T-test and Balsom performance, with defenders typically scoring relatively better on the T-test due to the lateral defensive sliding movements in their position.

Using Balsom Test Results for Player Development

Soccer coaches can use Balsom test data to inform training decisions and track player development throughout the season. Regular testing (every 6-8 weeks) allows monitoring of agility improvements and identification of players who may need targeted intervention.

Talent Identification: Research indicates that players selected for higher-level teams typically demonstrate superior Balsom test performance compared to non-selected peers. While agility alone doesn't determine selection, it provides objective data to complement technical assessments. Youth players scoring in the top 25% for their age and position show higher likelihood of progression to advanced development programs.

Position-Specific Programming: Use position-specific norms to set individual training goals. A goalkeeper scoring 13.5 seconds demonstrates good performance for their position, while the same time would indicate below-average performance for a midfielder. Avoid comparing players across positions without considering these differences.

Return to Play: The Balsom test provides objective criteria for return-to-play decisions following lower extremity injuries. Athletes should achieve within 10% of their pre-injury Balsom time before returning to full training and match play. Significant bilateral differences (>10% between left and right turns if measured separately) may indicate incomplete rehabilitation and increased re-injury risk.

Periodization Monitoring: Expect Balsom test performance to vary throughout the season. Scores typically improve during preseason conditioning, plateau during the competitive season, and may decline slightly during periods of high match load. Post-season testing provides baseline data for the subsequent training cycle.

Similar Tests

• Lane Agility Drill (basketball)
• AFL Agility Test
• Zig-Zag Test
• Illinois Agility Test
• 505 Agility Test