About the Modified Edgren Side-Step Test

The Modified Edgren Side Step Test is a test of side-stepping ability, quickness and agility. This test takes about two seconds to complete the circuit, making it an excellent measure of explosive lateral movement capacity. See the original Edgren Side Step test conducted over 10 seconds for an endurance-based variation.

Test Overview

The Modified Edgren Side-Step Test was developed as a quick assessment of lateral agility. Unlike the original 10-second version, this modified protocol measures maximum effort over a single circuit, providing insight into explosive lateral power rather than sustained side-stepping endurance.

Equipment Required

Equipment: Flat, non-slip floor with line markings or cones (can use masking tape), tape measure, stopwatch

Pre-Test Procedures

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. See more details of pre-test procedures.

Test Setup

Test setup: Three cones are placed in a line, six feet apart (12 feet total between the two outside cones). This creates a standardized course that measures exactly 24 feet of total travel distance (12 feet right, 12 feet left back through center).

Pro Tip: Use brightly colored cones and ensure the testing surface is clean and dry. Athletes should wear appropriate footwear with good lateral support to prevent slipping.

Test Procedure

Procedure: The starting position is at the centre cone, facing forward with feet straddling the center line. At the command 'go', the participant sidesteps to the right and reaches down and touches the base of the cone. The participant then sidesteps to the left and touches the base of the left cone. The participant then side steps back to the center cone.

Scoring

Scoring: Time how long it takes to complete the shuttle (return to the center line). Timing starts on first movement, and finishes as the foot passes over the center line at the end. An excellent score is less than 2 seconds.

Performance Rating Scale

Rating Time (seconds) Percentile Range
Excellent < 2.00 90th+
Good 2.00 - 2.29 70th - 89th
Average 2.30 - 2.59 40th - 69th
Below Average 2.60 - 2.99 20th - 39th
Poor > 3.00 Below 20th

Test Variations

Variations: See the original Edgren Side Step test conducted over 10 seconds. Other lateral agility assessments include the 1-minute side step test for endurance-based lateral movement capacity.

Sport-Specific Applications

The Modified Edgren Side-Step Test is particularly valuable for athletes in sports requiring rapid lateral movements and quick changes of direction.

Basketball

Defensive players benefit most from this test, as it mimics the lateral sliding required to guard opponents. Point guards and shooting guards typically score in the excellent range (under 2.0 seconds), while post players may have slightly longer times due to body size.

Tennis and Racquet Sports

Court coverage requires exceptional lateral quickness. Elite tennis players typically complete this test in 1.8-2.0 seconds. The test closely simulates the side-to-side movement patterns used when covering the baseline.

Volleyball

Defensive specialists and liberos require rapid lateral movement for digging and court coverage. This test helps identify athletes with the quickness needed for backcourt defense.

Soccer (Goalkeepers)

Goalkeepers require explosive lateral movement to cover the goal. This test provides insight into a goalkeeper's ability to move quickly across the goal mouth.

Ice Hockey

While performed on dry land, this test correlates with lateral skating ability. Defensemen particularly benefit from monitoring lateral agility performance.

How to Improve Your Score

Athletes looking to improve their Modified Edgren Side-Step Test performance should focus on several key training areas:

Lateral Plyometrics

Include lateral bounds, skater jumps, and lateral box jumps in your training program. These exercises develop the explosive power needed for rapid side-to-side movement. Perform 3-4 sets of 6-8 repetitions, 2-3 times per week.

Resistance Band Lateral Walks

Use resistance bands around the ankles or knees while performing lateral walks and shuffles. This builds strength in the hip abductors and external rotators, which are critical for lateral stability and power.

Agility Ladder Drills

Regular agility ladder training improves foot speed and neuromuscular coordination. Focus on lateral patterns such as the lateral shuffle and in-out-in patterns.

Strength Training

Single-leg exercises like lateral lunges, single-leg squats, and step-ups build the unilateral strength needed for powerful lateral movements. Include these exercises 2-3 times per week.

⚠️ Important: Always perform an adequate warm-up before testing or training. Lateral movements place significant stress on the ankles, knees, and hips. Stop immediately if you experience pain during the test.

Frequently Asked Questions

What is a good time for the Modified Edgren Side-Step Test?

An excellent time for the Modified Edgren Side-Step Test is less than 2.0 seconds. Times between 2.0-2.3 seconds are considered good, while 2.3-2.6 seconds is average for trained athletes. Elite athletes in sports requiring lateral quickness often achieve times below 1.9 seconds.

How is the Modified Edgren test different from the original Edgren Side-Step Test?

The Modified Edgren Side-Step Test measures explosive lateral agility over a single 2-second circuit, while the original Edgren Side-Step Test is conducted over 10 seconds with multiple repetitions. The modified version assesses maximal effort, while the original measures sustained lateral movement capacity.

What muscles does the side-step test measure?

The side-step test primarily measures the function of the hip abductors (gluteus medius and minimus), adductors, and the lateral stabilizers of the ankle and knee. It also requires core stability and coordination between the upper and lower body during direction changes.

How often should I test my side-step ability?

Test your lateral agility every 4-6 weeks during training phases. This allows enough time for adaptations to occur while providing regular feedback on progress. Avoid testing within 48 hours of intense training sessions to ensure accurate results.

Can I use this test for youth athletes?

Yes, the Modified Edgren Side-Step Test is suitable for youth athletes ages 10 and older who can understand and safely execute the movement pattern. However, normative data may differ for youth populations. Focus on proper technique before emphasizing speed.

What should I wear for the side-step test?

Wear athletic shoes with good lateral support and a non-marking sole. Basketball or court shoes work well. Avoid running shoes, as they are designed for forward motion and may not provide adequate lateral stability. Wear comfortable athletic clothing that allows full range of motion.

References

  1. Edgren, H.D. (1932). "An experiment in the testing of ability and progress in basketball." Research Quarterly, 3(1), 159-171.
  2. Johnson, B.L., & Nelson, J.K. (1986). "Practical Measurements for Evaluation in Physical Education." Burgess Publishing Company.
  3. Harman, E., Garhammer, J., & Pandorf, C. (2000). "Administration, scoring, and interpretation of selected tests." In Essentials of Strength Training and Conditioning (2nd ed.). Human Kinetics.
  4. Sheppard, J.M., & Young, W.B. (2006). "Agility literature review: Classifications, training and testing." Journal of Sports Sciences, 24(9), 919-932.
  5. Nimphius, S., Callaghan, S.J., & Lockie, R.G. (2017). "Change of Direction and Agility Tests: Challenging Our Current Measures of Performance." Strength and Conditioning Journal, 39(5), 26-38.
  6. Wood, R. (2015). "Modified Edgren Side-Step Test." Topend Sports.

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