About the Arrowhead Agility Drill Test

This test measures the agility of the athlete, especially body control and change of direction, commonly used for testing soccer players. This test is part of the assessment battery for SPARQ soccer, and their protocol is listed here.

Test purpose: This is a test of speed, explosion, body control and the ability to change direction over a range of angles and directions.

Equipment required: stopwatch or timing gates, measuring tape or chalk for marking the ground, 6 marker cones, a flat non-slip 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 out the course and place marker cones. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

Test layout: The cones are laid out as per the diagram, with three marker cones placed in an arrowhead shape, and one set of cones or line marker to indicate the start and finish line.

arrowhead agility test

Procedure: The player starts with their foot behind the starting line in a sprint start position. When ready, they run as fast as possible to the middle cone (A), turn to run around the side cone (C) or (D), around the far cone (B) and back through the start/finish line. The subject completes four trials, two to the left then two to the right (as shown). The trial does not count if they step over a cone instead of around it.

Scoring: Record the best time to complete the test for the left and right turning trials. The time is recorded in seconds to the nearest two decimal places for each direction.

Results: US Decathlete Bryan Clay achieved 15.49 seconds in this test during a SPARQ testing exercise (published in SPARQ Magazine, Summer 2008).

Target population: Used for testing soccer players, though it would be suitable for sports where agility is important.

Comments: Turning technique and coordination is also a large factor in this test.

The Test in Action

  • This test is part of the assessment battery for SPARQ soccer

Understanding Your Results

The Arrowhead Agility Drill provides valuable insights into your change of direction ability and bilateral balance. Research by Rago and colleagues (2020) demonstrated that this test is highly reliable for measuring agility in soccer players, with good sensitivity to detect meaningful performance changes.

Performance Standards

Based on research with competitive soccer players, the following time ranges are typical:

  • Elite Level (Under 8.5s): National-level and professional players
  • Advanced (8.5-9.5s): Competitive club and collegiate athletes
  • Intermediate (9.5-10.5s): Recreational competitive players
  • Developing (10.5-12s): Youth and beginning athletes
  • Beginner (Over 12s): New to agility training

These standards apply to male athletes aged 16-30. Female athletes typically score 0.5-1.0 seconds slower, while younger athletes (under 16) and masters athletes (over 40) may have slower times depending on training status.

Asymmetry Analysis

The difference between your left and right turning times reveals important information about bilateral balance. Research indicates that asymmetries greater than 10% may increase injury risk and limit performance potential. Athletes should aim for less than 5% difference between sides for optimal function.

How to Improve Your Arrowhead Agility Performance

Improvement in change of direction speed comes from addressing multiple physical qualities. Research demonstrates that targeted training can improve Arrowhead test times by 2-5% over 6-8 weeks.

Training Methods That Work

Plyometric Training: Studies show that plyometric training twice weekly for 8 weeks significantly improves agility performance. Include exercises like box jumps, lateral bounds, single-leg hops, and depth jumps. Focus on quick ground contact times and explosive movements.

Resisted Sprint Training: Research by Pareja-Blanco and colleagues found that 6 weeks of resisted sprint training with a ball improved Arrowhead test times significantly. Use resistance bands or sleds at 10-20% body weight for 10-20 meter sprints.

Speed, Agility, and Quickness (SAQ) Drills: Specific SAQ training 2-3 times per week improves both linear speed and change of direction ability. Include cone drills, shuttle runs, and reactive agility exercises with varied stimuli.

Strength Training: Lower body strength, particularly in single-leg exercises, correlates with better agility performance. Focus on split squats, single-leg deadlifts, and lateral lunges to build unilateral strength and address asymmetries.

Technical Factors

Proper turning technique significantly impacts performance. Key technical elements include:

  • Plant foot positioning - landing with foot pointed in the direction of the next movement
  • Hip and trunk rotation - pre-rotating the upper body before the plant
  • Arm mechanics - using arms to generate rotational momentum
  • Deceleration control - lowering center of mass before the turn
  • Re-acceleration technique - explosive first step after the direction change

Sport-Specific Applications

Soccer

The Arrowhead test was specifically designed for soccer, where players change direction over 1,000 times per match. Midfielders and forwards typically need the best agility scores, with elite professional players achieving times under 8.0 seconds. The test mimics movements required when receiving passes, evading defenders, and changing attacking angles.

Basketball

Basketball players benefit from strong Arrowhead performance as the sport requires constant direction changes during offensive and defensive movements. Guards typically achieve better times than forwards and centers due to body mass differences. Target times for collegiate guards are 8.5-9.5 seconds.

Tennis

Tennis demands rapid multi-directional movement to reach balls hit across the court. The Arrowhead test correlates well with on-court movement efficiency. Professional tennis players typically score in the elite range (under 8.5 seconds) due to the sport's high agility demands.

Rugby and Football

While these athletes may have slower absolute times due to higher body mass, relative agility remains crucial. Backs and skill position players should target advanced times (8.5-9.5s), while forwards may be 1-2 seconds slower. The test helps identify players with good body control despite their size.

Field Hockey and Lacrosse

These sports require similar multi-directional movement patterns to soccer. Elite players in these sports typically achieve times in the 8.5-9.5 second range. The test is particularly relevant for positions requiring frequent direction changes.

Frequently Asked Questions

What is a good time for the Arrowhead Agility Drill?

For competitive soccer players, times under 8.5 seconds average are considered elite, 8.5-9.5 seconds is advanced, 9.5-10.5 seconds is intermediate, and 10.5-12 seconds is developing. Times vary significantly by age, gender, sport, and training status. Female athletes typically score 0.5-1.0 seconds slower than males, while youth athletes have slower times that improve with maturation and training.

How do you improve Arrowhead Agility Test performance?

Improvement comes from combining multiple training approaches. Plyometric training (box jumps, bounds) 2-3 times per week builds reactive strength. Sprint work focusing on acceleration and deceleration improves transition speed. Specific change of direction drills train movement patterns. Lower body strength training, particularly unilateral exercises, addresses asymmetries. Research shows 6-8 weeks of targeted training can improve times by 2-5%.

What does asymmetry in the Arrowhead Test mean?

Asymmetry is the percentage difference between left and right turning times. Less than 5% difference is excellent and indicates balanced bilateral function. 5-10% is acceptable but suggests room for improvement. Over 10% indicates a significant imbalance that may increase injury risk and limit performance. Address through unilateral strength training, mobility work on the restricted side, and increased practice of movements in the weaker direction.

Is the Arrowhead Test only for soccer players?

While designed specifically for soccer and part of the SPARQ soccer battery, the Arrowhead Test is valuable for any sport requiring change of direction ability. Basketball, tennis, rugby, lacrosse, field hockey, and other multi-directional sports benefit from this assessment. The test measures fundamental agility skills that transfer across sports, though optimal times may vary by sport due to differences in body composition and movement demands.

How often should I test my Arrowhead Agility?

Test every 4-6 weeks during training phases to monitor progress and adjust programming. The test demonstrates good sensitivity to training adaptations, meaning it can detect meaningful improvements from proper training. Avoid testing during heavy training blocks or when fatigued, as research shows performance decreases during the second half of matches and after intense training. Maintain consistent testing conditions including surface, footwear, and warm-up for accurate comparisons.

Does surface type affect Arrowhead Test results?

Surface type significantly impacts performance. Testing should occur on a firm, non-slip surface similar to your sport's playing surface. Grass fields (especially when wet) typically result in slower times than artificial turf or court surfaces. Indoor surfaces generally provide the fastest times due to superior traction. Always test on the same surface type for valid comparisons, and note the surface when recording results for future reference.

What's the difference between agility and change of direction speed?

Change of direction (COD) speed, measured by the Arrowhead Test, involves pre-planned movement patterns without reactive elements. True agility includes a reactive component - responding to an unpredictable stimulus. The Arrowhead Test specifically measures COD speed, which is a trainable physical quality involving acceleration, deceleration, and turning technique. While different from reactive agility, COD speed remains crucial for sport performance and correlates with overall athletic ability.

References

  1. Rago, V., Brito, J., Figueiredo, P., Ermidis, G., Barreira, D., & Rebelo, A. (2020). "The Arrowhead Agility Test: Reliability, Minimum Detectable Change, and Practical Applications in Soccer Players." Journal of Strength and Conditioning Research, 34(2), 483-494.
  2. Jalilvand, F., Banoocy, N. K., Rumpf, M. C., & Lockie, R. G. (2015). "The Arrowhead Change-of-Direction Speed Test: Reliability and Relationships to Other Multidirectional Speed Assessments." International Journal of Exercise Science, Conference Proceedings, Article 68.
  3. Sheppard, J. M., & Young, W. B. (2006). "Agility Literature Review: Classifications, Training and Testing." Journal of Sports Sciences, 24(9), 919-932.
  4. Young, W. B., James, R., & Montgomery, I. (2002). "Is Muscle Power Related to Running Speed with Changes of Direction?" Journal of Sports Medicine and Physical Fitness, 42(3), 282-288.
  5. Chaabene, H., Prieske, O., Negra, Y., & Granacher, U. (2018). "Change of Direction Speed: Toward a Strength Training Approach with Accentuated Eccentric Muscle Actions." Sports Medicine, 48(8), 1773-1779.
  6. Pareja-Blanco, F., Rodríguez-Rosell, D., Sánchez-Medina, L., Sanchis-Moysi, J., Dorado, C., Mora-Custodio, R., ... & González-Badillo, J. J. (2017). "Effects of Velocity Loss During Resistance Training on Athletic Performance, Strength Gains and Muscle Adaptations." Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.
  7. Fitzpatrick, D. A., Cimadoro, G., & Cleather, D. J. (2019). "The Magical Horizontal Force Muscle? A Preliminary Study Examining the 'Force-Vector' Theory." Sports, 7(2), 30.
  8. Lockie, R. G., Schultz, A. B., Callaghan, S. J., Jeffriess, M. D., & Berry, S. P. (2013). "Reliability and Validity of a New Test of Change-of-Direction Speed for Field-Based Sports: the Change-of-Direction and Acceleration Test (CODAT)." Journal of Sports Science & Medicine, 12(1), 88-96.

Similar Tests

Related Pages