Free Speed & Agility Assessment - Test, Track, Improve

Speed and agility are two of the most decisive physical qualities in football.

Whether you’re a professional athlete, an academy player, or a developing youth footballer, the ability to accelerate quickly, change direction efficiently, and stay sharp under fatigue often separates good performers from great ones.

That’s why, within KPI’s Profiling Pillar, we’ve created a free Speed & Agility Assessment – a simple, structured tool you can use to test, track, and understand movement performance over time.

This assessment is designed not just to be analysed once, but to be reused regularly as part of a long-term development process.

Performance isn’t guesswork. It starts with data.

What the Assessment Involves

The Speed & Agility Assessment is intentionally simple. It requires minimal equipment, can be performed almost anywhere, and produces meaningful information when repeated consistently.

You’ll perform a short speed and change-of-direction task, filmed from a fixed position. From this footage, athletes and coaches can review movement mechanics, acceleration patterns, and overall efficiency.

The same setup can be used:

• At different points in the season
• Before and after training blocks
• As part of individual or squad testing
• Alongside other profiling measures

Equipment Required

To complete the assessment, you’ll need:

• 3 cones
• A phone capable of filming at 240fps
• A tape measure
• A tripod or stable surface for the phone

For best results, perform the test on a flat surface such as an astro pitch, running track, or well-maintained grass, with a clear background and no obstructions.

Test Setup

The setup is quick and repeatable, making it easy to standardise across sessions.

• Place three cones in a straight line, with 5 metres between each cone
• The total distance from the first to the third cone is 10 metres
• Position your phone 10 metres away from the middle cone, directly in line with the cones
• Ensure all three cones are clearly visible in frame
• Keep the camera fixed – do not follow the athlete

Using the same setup each time is key to making comparisons meaningful.

Watch the Full Video Walkthrough

We’ve created a step-by-step video guide showing exactly how to set up, film, and run the assessment so it can be used confidently by athletes, parents, and coaches.

Using the Assessment Over Time

This assessment is most powerful when used consistently.

Athletes can use it to:

• Track changes in speed and agility
• Improve movement awareness
• Link technical changes to performance outcomes

Coaches can use it to:

• Establish baseline data
• Monitor squad development
• Support return-to-play decisions
• Inform training focus areas

By repeating the assessment under the same conditions, trends become clearer and decision-making improves.

Free Analysis & Feedback from KPI

If you’d like expert insight alongside your testing, you can submit your videos to the KPI team for review.

Submit your assessment here:

https://drive.google.com/drive/folders/1DJUDydj6KhC7atlUcsajEeXuqYbwes-5?usp=sharing

Or email directly to:

tom@kingperformanceideology.com

KPI can help interpret what you’re seeing, identify key movement priorities, and suggest next steps within a structured performance framework.

Why Speed & Agility Profiling Matters

Profiling speed and agility gives athletes and coaches objective insight into how movement qualities are developing.

Used consistently, this assessment helps you:

• Understand acceleration and change-of-direction efficiency
• Identify technical or physical limitations
• Monitor progress across training blocks
• Compare movement quality over time
• Make more informed training decisions

For coaches, it provides a repeatable testing framework that can be used across individuals or squads. For athletes, it creates ownership and understanding of their own development.

This is exactly what the Profiling Pillar is designed to support: clarity, consistency, and informed decision-making.