Preview
Hüseyin Akbulut, MSc (2026). 5-0-5 Change of Direction Test: Protocol, Norms and Application. Sporeus. Retrieved, November 14, 2026. https://sporeus.com/en/egzersiz-testleri-en/5-0-5-change-of-direction-test/
Measures: Change-of-direction speed, deceleration-reacceleration capacity
Table of Contents
Difficulty: Moderate | Category: Anaerobic
Protocol
The 5-0-5 Change of Direction Test, described by Draper and Lancaster (1985), is a simple yet valid field test for measuring change of direction speed (COD). The participant runs 15m, makes a 180° turn, and runs 5m to cross the finish line.
Preparation: Cones are placed at 5m, 10m, and 15m points. A photoelectric cell system is set at the 10m point (5m before the turning point) and at the finish line (15m). The participant warms up for 10–15 minutes and performs 2–3 practice trials.
Test Procedure: The participant stands at the starting line (15m cone). On command, they begin running and pass through the 5m-before photoelectric cell point. They touch (or run past) the 15m cone and turn 180° to run back. The clock stops when they pass the 10m cone. Total measured time is the 5m phase round trip between the photocell pair.
Assessment: Left and right pivot tests are performed separately. Asymmetry between legs is critical for assessment. Asymmetry >10% indicates potential injury risk.
Calculation: 5-0-5 time (sec) = time collected by the photocell pair. Left/right asymmetry (%) = |(left − right)| / [(left + right)/2] × 100.
Post-Test: A cool-down walk is performed. Left-right asymmetry profile is interpreted. Rehabilitation or strength balance exercises are prescribed if necessary.
Formula
5-0-5 time (s) = timing-gate measurement; asymmetry (%) = |left - right| / [(left+right)/2] × 100
Equipment Required
15 m flat surface, timing gates or stopwatch, cones
Normative Values (Age: 18-25 (team-sport athletes))
| Classification | Male | Female |
|---|---|---|
| Excellent | <2.20 seconds | <2.50 seconds |
| Good | 2.20-2.40 seconds | 2.50-2.70 seconds |
| Average | 2.40-2.60 seconds | 2.70-2.90 seconds |
| Below Average | 2.60-2.80 seconds | 2.90-3.10 seconds |
| Poor | >2.80 seconds | >3.10 seconds |
Practical Applications
The 5-0-5 test is used in sports where change of direction is critical (football, basketball, netball) for ACL injury risk screening and return-to-play assessment after rehabilitation.
Limitations
Only mechanical COD speed is measured, not cognitive reactivity. Floor friction and shoe type affect results.
Related Tests: T-Test (Agility), Illinois Agility Test, Pro Agility Test (20-Yard Shuttle)
Sources: Draper JA & Lancaster MG, 1985, Aust J Sci Med Sport; Nimphius S et al., 2016, Int J Sports Physiol Perform
Discuss this in the forum: Defensive slides in basketball: technique and fitness · Change of direction vs agility: are they really different?
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 5-0-5 Change of Direction Test, described by Draper and Lancaster (1985), is a simple yet valid field test for measuring change of direction speed (COD). The participant runs 15m, makes a 180° turn, and runs 5m to cross the finish line. Preparation: Cones are placed at 5m, 10m, and 15m points. A photoelectric cell system is set at the 10m point (5m before the turning point) and at the finish line (15m). The participant warms up for 10–15 minutes and performs 2–3 practice trials. Test Procedure: The participant stands at the starting line (15m cone). On command, they begin running and pass through the 5m-before photoelectric cell point. They touch (or run past) the 15m cone and turn 180° to run back. The clock stops when they pass the 10m cone. Total measured time is the 5m phase round trip between the photocell pair. Assessment: Left and right pivot tests are performed separately. Asymmetry between legs is critical for assessment. Asymmetry >10% indicates potential injury risk. Calculation: 5-0-5 time (sec) = time collected by the photocell pair. Left/right asymmetry (%) = |(left − right)| / [(left + right)/2] × 100. Post-Test: A cool-down walk is performed. Left-right asymmetry profile is interpreted. Rehabilitation or strength balance exercises are prescribed if necessary. Formula
5-0-5 time (s) = timing-gate measurement; asymmetry (%) = |left - right| / [(left+right)/2] × 100
Equipment Required
15 m flat surface, timing gates or stopwatch, cones
