Quick Feet Test

This is a simple test of foot speed and agility, and gives an indication of the amount of the athlete's leg muscle's fast twitch fibers.

equipment required: a flat, non-slip surface, stopwatch, 21 two-foot (60cm) long sticks or a 20-rung rope ladder. A football field with each yard marked can also be used.
procedure: Place the sticks 18 inches apart (or a similar size 20-rung stride rope ladder) on a flat surface, which makes a distance 10 yards (9.14m). The subject starts at one end, and when ready starts running along the ladder, placing a foot in each space without touching the sticks/rungs. The timing starts when their foot first touches the ground between the first and second stick, and ends when they step beyond the last stick. Rest for two minutes and repeat the test.

results: Record the best result of two trials.
reliability: if you perform this test on grass or some other surface, or use another layout such as the football field yard lines, you should make sure that all the details are recorded with the results, so that they can be replicated next time the test is conducted.
comments: While running you should pump your arms vigorously in a sprint-arm motion, use minimal knee lift, and move forward across the ground as quickly as possible. This test can be improved with practice.

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