Change of direction (COD) is one of the most sport-specific physical qualities in youth athletics — and one of the most trainable. Unlike maximum sprint speed which is heavily influenced by genetics, COD ability responds strongly to technical coaching and targeted agility training.
| Age Group | Average T-Test | Academy Standard | Elite |
|---|---|---|---|
| U10 | 13.2s | <12.5s | <11.8s |
| U12 | 12.6s | <12.0s | <11.3s |
| U14 | 12.0s | <11.5s | <10.8s |
| U16 | 11.5s | <11.0s | <10.3s |
EPP data shows that athletes who are tested and then coached on deceleration mechanics specifically — rather than doing generic ladder drills — improve their T-test score by an average of 15% within a 6-week block. The key technical elements are plant foot angle, hip position during deceleration and arm mechanics during the direction change. These are coachable in a relatively short period with the right feedback system.
The 505 COD test — a single direction change over a 10m course — is also used by many UK academies and provides a more sport-specific measure than the T-test for football and rugby players specifically. EPP uses both protocols and provides results against age and sport benchmarks.
Sprint testing and agility analysis at Alexander Stadium Birmingham and Platt Lane Manchester. Full report within 48 hours.