Illinois Agility Test Scores: Norms & How to Improve

The Illinois Agility Test measures agility by timing how quickly you can complete a weaving course around cones. You enter your finish time in minutes and the course distance, and the calculator returns your average pace and speed, which you can then compare against published norms. This page explains how the test works, what the scores mean, and how to improve yours.

Formula

The Illinois Agility Test score is simply the time taken to complete the course. The calculator also derives two common performance metrics:

• Average pace (min/km) = finish time (minutes) ÷ distance (km)
• Average speed (km/h) = distance (km) ÷ (finish time (minutes) ÷ 60)

Where:

• t = finish time in minutes (e.g., 1 minute = 1.0)
• d = course distance in kilometers (the standard Illinois course is 18 meters = 0.018 km)

The standard course length is 18 meters (about 59 feet), so the default distance is set to 0.018 km. If you run a modified version, adjust the distance accordingly.

Worked Example

Using the default values: a finish time of 1 minute (60 seconds) over 0.018 km.

1. Average pace = 1 min ÷ 0.018 km = 55.56 min/km
2. Average speed = 0.018 km ÷ (1 min ÷ 60) = 1.08 km/h

The calculator shows an average pace of 55.56 min/km and an average speed of 1.08 km/h. In practice, a 60-second time is slow for an adult athlete; most fit adults finish in 15–18 seconds.

What the Test Measures

The Illinois Agility Test (IAT) was developed to assess agility, which is the ability to change direction rapidly without losing balance or speed. It involves forward sprinting, lateral shuffling, and weaving around cones, mimicking movements in sports like soccer, basketball, and tennis.

The test is widely used because it is simple, requires minimal equipment (a stopwatch, cones, and a flat area), and can be administered to large groups quickly. However, it measures a combination of speed, change-of-direction ability, and acceleration, not pure agility in the sense of reacting to a stimulus.

How to Perform the Test

To ensure consistent results, follow the standard protocol:

1. Set up a course as shown in the diagram: four cones at the corners of a rectangle 10 meters long and 5 meters wide, with a central cone line 3 meters apart, and a start/finish cone at one end.
2. Start lying face down on the ground at the start line.
3. On the command “Go,” jump up and sprint forward to the first cone, then weave in and out of the central cones.
4. After the last central cone, sprint to the far cone, turn, and return weaving back.
5. Finish by sprinting across the finish line. The time is recorded in seconds.

Most published norms are for a course length of 18 meters, but the exact layout can vary slightly. Always confirm the course distance when comparing scores.

Normative Scores (What Is a Good Score?)

There is no single universal standard, but several studies have published reference values. For example, a common set of norms for college-aged men and women is:

• Excellent: < 15.2 s (men), < 17.0 s (women)
• Good: 15.2–16.1 s (men), 17.0–17.9 s (women)
• Average: 16.2–18.1 s (men), 18.0–21.7 s (women)
• Poor: > 18.1 s (men), > 21.7 s (women)

These are indicative only; your age, sport, and training level affect what is “good” for you. For example, elite soccer players often score under 15 seconds, while recreational adults may take 20 seconds or more.

How to Improve Your Score

Improving your Illinois Agility Test score requires targeted training. Here are evidence-based methods:

• Practice the test itself – doing the course repeatedly improves your technique and confidence.
• Change-of-direction drills – like T-drills, 5-10-5 shuttle, and box drills.
• Sprint training – short sprints of 10–20 meters with full recovery improve acceleration.
• Lateral movement drills – side shuffles, carioca, and defensive slides.
• Plyometrics – box jumps, bounds, and single-leg hops enhance power.
• Core and balance work – planks, lunges, and single-leg squats improve stability.

Remember to warm up properly and allow at least 48 hours between intense agility sessions to avoid injury.

Common Mistakes and Limitations

One frequent mistake is comparing scores from different course layouts. The official IAT is 18 meters, but some versions use 20 meters or different cone spacing. Always note the exact distance.

Another issue is timing accuracy. Hand-held stopwatches can be off by 0.2–0.5 seconds, which is significant for a 15-second test. Use electronic timing gates when possible.

The test also does not account for reaction time or decision-making, which are crucial in real sports. It’s a closed-skill test: the course is known in advance. So a high score does not guarantee better on-field agility.

Finally, the test is not suitable for individuals with lower-limb injuries or balance issues. Always consult a professional before performing maximal agility tests.

Comparing to Other Agility Tests

The Illinois test is one of several. The T-test is similar but includes forward, backward, and lateral movements over a shorter distance. The 5-10-5 shuttle (also called the pro-agility test) focuses on lateral change of direction. The hexagon test measures quick footwork in a small area.

Each test emphasizes different aspects. The Illinois test is longer and includes more direction changes, making it more aerobic. The T-test is shorter but requires more precise footwork. Choose the test that matches your sport’s demands.

Frequently Asked Questions

What is a good Illinois agility test score for a 14-year-old?

For a 14-year-old, a good score is typically under 18 seconds for boys and under 20 seconds for girls, but norms vary by study. It’s more useful to track your own improvement over time than to compare with others at that age.

How long is the Illinois agility test course?

The standard course is 18 meters (about 59 feet) from start to finish, including the weaving section. The total distance covered is roughly 18 meters, but the actual path is longer due to weaving.

Can I do the Illinois agility test at home?

Yes, if you have a flat area of at least 10m x 5m, cones (or water bottles), and a stopwatch. Mark the course accurately and follow the protocol. However, for official scores, it’s best to have a coach time you.

Why is the Illinois agility test considered valid?

It has been shown to correlate with performance in sports that require rapid direction changes, such as soccer and basketball. However, validity depends on the sport and level of athlete. It’s a general test, not sport-specific.

What is the difference between agility and change of direction?

Agility includes a reaction to a stimulus (e.g., a defender’s movement), while change of direction is pre-planned. The Illinois test measures change of direction, not true agility, because the course is known in advance.

How often should I test my agility?

Every 4–6 weeks is reasonable to track progress. Testing too frequently can lead to overtraining or injury. Always perform the test on a non-fatigued day.

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in t | Finish time | min | 1 | 0
in d | Distance | km | 0.018 | 0
out pace | Average pace | min/km | t / d | 2
out speed | Average speed | km/h | d / (t / 60) | 2