Speed, Agility, Quickness, and Change of Direction
What this domain tests
Linear acceleration, maximal velocity, deceleration, cutting mechanics and reactive agility - and how to test and train them for a fighter.
Core rules
- Acceleration is trained over 0-20 m, maximal velocity over 30-40 m, and change of direction requires separate braking and re-acceleration work.
- The change-of-direction deficit is 505 test time minus 10 m sprint time; a large deficit points to poor cutting mechanics rather than poor speed.
- Standard tests: 5-10-5 pro agility, T-test, 505, and reactive versions using a light or partner stimulus.
- Mechanics cues: lower hips before the cut, plant the foot outside the line, keep a positive shin angle, drive out of the turn.
- Resisted sprints at 10-20% body mass and wall drills build early force application.
Worked example
A fighter runs 10 m in 1.80 s and the 505 in 2.60 s, giving a deficit of 0.80 s. Reasoning: linear speed is acceptable but the turn is costly, so the training target is braking and re-acceleration, not more sprint volume. Prescription: penultimate-step drills, deceleration-to-sprint repeats over 5 m, and 6 x 5-10-5 with full recovery, twice weekly.
Traps that cost marks
- Assuming a planned change-of-direction test predicts reactive agility in a bout.
- Piling maximal sprint volume on top of sparring in the same week.
- Using overspeed treadmills or downhill sprints and risking hamstring strain.
- Coaching the turn without coaching the approach step.