Two Simple Tests to Measure Quickness and Foot Speed
Easy at-home drills to track your athlete’s agility and progress.
- Architech Sports and Physical Therapy
When it comes to sports, being quick on your feet can make all the difference. Whether your child plays baseball, soccer, basketball, or another sport, developing foot speed and agility is essential. But how do you know if they’re improving? These two simple and fun tests give you a clear “baseline” to measure progress over time.
Why Test Quickness and Foot Speed?
Agility and mobility are often confused, but they’re not the same.
- Agility means quick, purposeful steps that show balance and coordination—like hops or shuffles.
- Mobility involves covering more ground with speed and acceleration—like sprinting.
These tests focus on agility. They’re easy to set up, require little equipment, and help athletes (and parents) see measurable improvements.
Test #1: Hexagon Jumps
This test measures quickness, coordination, and accuracy.
How to Do It:
- Use tape or chalk to make a 6-sided hexagon on the floor (each side ~24 inches).
- Have your athlete stand in the center.
- Jump over and back across each side in order until completing 3 full circuits (18 jumps).
- Record the time.
Pro Tip: Run the test clockwise and counterclockwise, then average the two times.
Test #2: Ladder Shuffle
This drill develops fast feet and coordination.
How to Do It:
- Lay an agility ladder flat on the ground (about 20 rungs).
- Starting at the side of the ladder, step in with both feet, one space at a time.
- Move quickly but under control—no hopping or skipping rungs.
- Time from the first step in until the last step out.
Repeat both directions and average the results.
What to Look For
These drills don’t just give you numbers—they give athletes motivation. Kids love seeing their times improve week to week, and it builds confidence alongside performance. You don’t need fancy gear either; a small space in a driveway, backyard, or gym will do.
The Bottom Line
If your child wants to become faster, more agile, and more confident on the field or court, these simple tests are a great starting point. Pair them with consistent training, good nutrition, and recovery habits to see real results.
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