Box Drill Calculator
Quick Answer
This calculator evaluates your Box Drill (4 Cone) agility test performance, comparing your time against athletic standards and providing sport-specific feedback.
- Calculates performance percentile based on athletic population data
- Based on NFL Combine historical standards and sports science research
- Provides sport-specific comparisons for football, basketball, soccer, and more
What is the Box Drill Fitness Test?
The Box Drill Fitness Test, also known as the 4 Cone Drill or Four Cone Agility Test, is a comprehensive assessment of athletic agility that measures speed, quickness, flexibility, change of direction, and body control. This test requires participants to navigate a 10-yard square course using multiple movement patterns including sprinting, lateral shuffling, and backpedaling.
The Box Drill was historically part of the NFL Scouting Combine testing battery before being replaced by the 3-Cone Drill. Despite this change, the Box Drill remains a valuable assessment tool for athletes in football, basketball, hockey, rugby, soccer, and other sports requiring multi-directional agility. It is also still used in the Football Pro Rating SPARQ protocol.
"The Box Drill provides a comprehensive assessment of an athlete's ability to change direction efficiently across all planes of movement. The combination of forward sprinting, lateral shuffling, and backpedaling tests the complete athletic profile needed for field and court sports."— Robert J. Wood, MSc Sports Science, Founder of Topend Sports
How to Perform the Box Drill Test
Test Purpose: This is a test of agility, including speed, quickness, flexibility, change of direction, and body control. The test covers 40 total yards (36.58 meters) through four distinct movement phases.
Equipment Required:
- Stopwatch or electronic timing system
- Measuring tape
- 4 marker cones
- Flat, non-slip surface
- Recording sheets
Course Setup
Four marker cones are placed 10 yards (9.14 meters) apart in a square configuration. The total course distance is 40 yards (36.58 meters).
Test Procedure
- Starting Position: The athlete assumes a three-point stance next to Cone 1, with all cones positioned in front and to the sides.
- Phase 1 - Sprint (10 yards): On the command "Go," sprint forward to Cone 2.
- Phase 2 - Shuffle (10 yards): Shuffle sideways to Cone 3, maintaining a low athletic stance without crossing feet.
- Phase 3 - Backpedal (10 yards): Backpedal to Cone 4, keeping eyes forward and staying balanced.
- Phase 4 - Sprint to Finish (10 yards): Turn and sprint through Cone 1 to complete the test.
Pro Tip: The athlete must go around the outside of each cone. Cutting corners or clipping cones will result in an invalid attempt. Practice smooth transitions between movement patterns for optimal times.
Pre-Test Procedures
Before conducting the test, ensure proper preparation for accurate and safe results:
- Explain the test procedures to the subject
- Perform screening of health risks and obtain informed consent
- Prepare forms and record basic information (age, height, body weight, gender, test conditions)
- Measure and mark the course precisely
- Subject should perform an appropriate warm-up (10-15 minutes)
- Allow 2-3 practice runs at submaximal effort
See more details of pre-test procedures.
Box Drill Performance Standards
The following normative data provides benchmarks for evaluating Box Drill performance. These standards are based on research compiled by Robert J. Wood, PhD in Exercise Physiology and data from athletic testing programs.
| Performance Level | Male Athletes (seconds) | Female Athletes (seconds) | Percentile |
|---|---|---|---|
| Elite | < 8.0 | < 9.0 | 95th+ |
| Excellent | 8.0 - 8.5 | 9.0 - 9.5 | 80th - 95th |
| Good | 8.5 - 9.0 | 9.5 - 10.0 | 60th - 80th |
| Average | 9.0 - 9.5 | 10.0 - 10.5 | 40th - 60th |
| Below Average | 9.5 - 10.0 | 10.5 - 11.0 | 20th - 40th |
| Poor | > 10.0 | > 11.0 | < 20th |
Sport-Specific Standards
| Sport / Position | Elite (seconds) | Good (seconds) | Average (seconds) |
|---|---|---|---|
| Football - Skill Positions (WR, CB, RB) | < 7.8 | < 8.3 | < 8.8 |
| Football - Linemen (OL, DL) | < 8.5 | < 9.0 | < 9.5 |
| Basketball | < 8.2 | < 8.7 | < 9.2 |
| Soccer | < 8.3 | < 8.8 | < 9.3 |
| Ice Hockey | < 8.4 | < 8.9 | < 9.4 |
| Rugby | < 8.5 | < 9.0 | < 9.5 |
| Lacrosse | < 8.3 | < 8.8 | < 9.3 |
The Science Behind the Box Drill
The Box Drill assesses several key athletic qualities that translate directly to sport performance:
Muscular Demands
- Quadriceps and Hamstrings: Power the forward sprint and backpedaling phases
- Hip Abductors and Adductors: Essential for efficient lateral shuffling
- Gluteus Medius: Provides stability during direction changes
- Core Musculature: Maintains posture and transfers force between movements
- Ankle Stabilizers: Control rapid changes in direction
Energy Systems
The Box Drill primarily utilizes the phosphagen (ATP-CP) energy system due to its short duration (typically 8-12 seconds) and maximal intensity. This aligns with the demands of most team sports where repeated short bursts of high-intensity activity are required.
Performance Factors
Research by sports scientists indicates that Box Drill performance correlates strongly with:
- Reactive strength index (RSI)
- Eccentric leg strength
- Hip mobility and flexibility
- Technical proficiency in movement transitions
- Neuromuscular coordination
How to Improve Your Box Drill Time
Based on sports science research, athletes can typically improve their Box Drill time by 0.3-0.6 seconds over 8-12 weeks with targeted training. Here are evidence-based recommendations:
Technical Improvements
- Explosive Starts: Practice three-point stance explosiveness with resistance bands
- Efficient Shuffling: Maintain low hip position and avoid bouncing during lateral movement
- Smooth Transitions: Pre-load the direction change before reaching each cone
- Backpedal Technique: Keep weight on balls of feet with short, quick steps
Training Methods
- Plyometric Training: Box jumps, lateral bounds, and depth jumps (2x per week)
- Resistance Training: Squats, lunges, and hip abduction/adduction exercises
- Agility Ladder Drills: Develop foot speed and coordination
- Specific Practice: Run the Box Drill 6-8 times per session with full recovery
Box Drill vs. Other Agility Tests
Understanding how the Box Drill compares to other agility assessments helps coaches select appropriate tests:
| Test | Total Distance | Direction Changes | Best For |
|---|---|---|---|
| Box Drill (4 Cone) | 40 yards | 3 (90° turns) | Multi-directional sports |
| 3-Cone Drill | ~36.3 yards | 4 (180° and 90°) | NFL Combine, tight spaces |
| Illinois Agility | 60+ meters | Multiple weaves | Endurance + agility |
| T-Test | 40 yards | 3 (90° turns) | Similar to Box Drill |
| 505 Agility | 10 meters | 1 (180° turn) | Single turn assessment |
Target Population
The Box Drill is suitable for athletes involved in team sports where agility is important, including:
- American Football: All positions, especially skill players requiring quick direction changes
- Basketball: Guards and forwards who need lateral quickness and defensive slides
- Ice Hockey: Translates to on-ice agility for forwards and defensemen
- Rugby: Backs and loose forwards requiring evasive running skills
- Soccer: Midfielders and defenders needing multi-directional speed
- Lacrosse: All field positions requiring quick direction changes
Frequently Asked Questions
What is a good Box Drill time for athletes?
A good Box Drill time varies by gender and sport. For male athletes, under 8.5 seconds is considered excellent and under 9.0 seconds is good. For female athletes, under 9.5 seconds is excellent and under 10.0 seconds is good. Elite NFL-caliber athletes at skill positions can complete the drill in under 8.0 seconds.
How is the Box Drill different from the 3-Cone Drill?
The Box Drill uses a 10-yard square configuration with 4 cones, covering 40 total yards with sprinting, shuffling, and backpedaling movements. The 3-Cone Drill uses an L-shaped 5-yard configuration covering approximately 36.3 yards with different movement patterns including figure-eight turns. The Box Drill was the original NFL Combine test before being replaced by the 3-Cone Drill.
What muscles does the Box Drill test?
The Box Drill tests multiple muscle groups including the quadriceps and hamstrings for sprinting and backpedaling, hip abductors and adductors for lateral shuffling, gluteus medius for stability, core muscles for posture maintenance, and ankle stabilizers for direction changes. It provides a comprehensive assessment of lower body power and multi-directional agility.
How often should I test my Box Drill time?
For athletes in training, testing every 4-6 weeks allows adequate time to see improvement while tracking progress. During competitive seasons, monthly testing is recommended to monitor maintenance of agility. Always allow 48-72 hours of rest before testing for accurate results, and avoid testing when fatigued.
Can I improve my Box Drill time with training?
Yes, most athletes can improve their Box Drill time by 0.3-0.6 seconds over 8-12 weeks with targeted training. Focus on explosive starts, lateral shuffle technique, efficient backpedaling, and smooth transitions between movement patterns. Plyometric training, hip strengthening exercises, and specific drill practice are particularly effective improvement methods.
Why was the Box Drill replaced by the 3-Cone Drill at the NFL Combine?
The NFL Combine transitioned to the 3-Cone Drill because it was considered more representative of the tight directional changes required in football gameplay. The L-shaped course with 180-degree turns better simulates cutting patterns used by receivers, defensive backs, and linebackers during plays.
What should I wear for the Box Drill test?
Wear athletic shoes with good traction appropriate for the testing surface (cleats for grass/turf, court shoes for indoor surfaces). Athletic clothing should allow full range of motion. Avoid loose or baggy clothing that could affect movement or timing accuracy.
References
- Semenick, D. (1990). "Tests and measurements: The Box Drill." NSCA Journal, 12(4), 76-77.
- Pauole, K., et al. (2000). "Reliability and validity of the T-test as a measure of agility, leg power, and leg speed." Journal of Strength and Conditioning Research, 14(4), 443-450.
- Sheppard, J.M. & Young, W.B. (2006). "Agility literature review: Classifications, training and testing." Journal of Sports Sciences, 24(9), 919-932.
- Young, W.B., et al. (2002). "Validity of measuring leg power with the hexagon test." Journal of Strength and Conditioning Research, 16(4), 502-507.
- Sopa, I.S., et al. (2019). "Testing and Developing Agility Skill in Volleyball Players Aged Between 10-12 Years." European Proceedings of Social and Behavioural Sciences, 55.
- Lennemann, L.M., et al. (2013). "The influence of agility training on physiological and cognitive performance." Journal of Strength & Conditioning Research, 27(12), 3300-3309.
- Nimphius, S., et al. (2018). "Change of direction and agility tests: Challenging our current measures of performance." Strength & Conditioning Journal, 40(1), 26-38.
- Haff, G.G. & Triplett, N.T. (2015). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
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