As noted by experts, improving agility requires engaging not only the muscles but also vision and spatial awareness.
Robert Lockie, a professor of kinesiology at California State University, Fullerton, emphasizes: “Agility is how you perceive your environment. As you age, it’s important not only how you move but also how well you see and react to the events around you.”
Experts have identified four tests, ordered by difficulty, that will help assess your ability to accelerate, change direction, and maintain balance and hand-eye coordination. These tests will also help determine whether to include agility training in your regular activities.
Low scores should not discourage you—these tests can serve as a starting point for your progress.
“Get Up and Go” Test (8 Feet)
What it shows: The ability to quickly stand up, navigate around an obstacle, and sit back down, which closely resembles everyday movements around the house.
For whom: Originally designed to assess fall risk in older adults.
What you’ll need: A stopwatch, a chair with a back, a marker or cone, a tape measure, and preferably an assistant.
Instructions:
Place the chair against a wall and the marker 8 feet (about 2.4 m) away. Sit down with your hands on your knees and feet on the floor. At the “start” signal, stand up, navigate around the marker (do not run), and return to your seat. Stop the timer when you sit down. Perform the test twice and record your best time.
Scoring:
For individuals over 60 years old, a time around 4 seconds is considered above average, while 5-6 seconds is below average. For those aged 70-80, 5-6 seconds is considered a good result.
How to improve:
Practice standing up from a chair without using your hands, perform strength exercises, especially squats, and train your balance—such as standing on one leg during daily activities.
Tennis Ball Throw Against Wall Test
What it shows: The level of coordination between the eyes and hands, as well as reaction speed, which may decline with age.
For whom: Suitable for all ages, originally intended for young athletes.
What you’ll need: A tennis ball, a stopwatch, a smooth wall, and a tape measure.
Instructions:
Stand about 2 meters from the wall. Throw the ball with one hand from below and catch it with the other, then switch hands. Continue for 30 seconds. Only successful catches count.
Scoring:
More than 35 successful catches is an excellent result, 20-29 is average, and fewer than 15 is poor (for an active athlete).
How to improve:
Check your vision, train your grip strength, and engage in sports that require coordination, such as golf or pickleball.
Burpees
What it shows: Explosive strength necessary for quick direction changes and getting up from the floor, which is especially important with age.
For whom: For individuals who can confidently perform jumping exercises.
What you’ll need: A stopwatch.
Instructions:
Perform as many burpees as possible in 30 seconds. The standard version includes transitioning to a plank and back without a jump (advanced variations are not counted).
Scoring:
A good result is about 16 repetitions for men and 12 for women.
How to improve:
Develop leg strength and speed of movement—perform squat jumps, engage in plyometrics, and do strength training for the lower body.
T-Test
What it shows: Classic athletic agility—the ability to move quickly forward, sideways, and backward.
For whom: For experienced athletes or physically fit individuals.
What you’ll need: Four cones, a stopwatch, and an area of about 80-90 square meters.
Instructions:
Set up the cones in a “T” shape: one starting cone, one 10 yards ahead, and two more 5 yards to the left and right of the second cone. Run forward to the central cone, then sideways left, right, back to the left, and return backward to the start.
Scoring:
About 10 seconds is a good result for male amateurs, 11 seconds for females.
How to improve:
Train lateral movements—side lunges, movements in a half-squat with a resistance band. For improving braking, long jumps, vertical jumps, and jump rope exercises are beneficial.
Experts emphasize that agility is an important indicator of functional health at any age. Even small regular workouts can significantly improve results, reduce the risk of falls and injuries, and maintain activity for many years.
