Brake, turn, re-accelerate — football speed. The pro-agility protocol, measured properly.
Deceleration and re-acceleration through two 180° turns. Braking force — not straight-line speed.
There is a maximum speed at which anyone can change direction, like a corner on a racetrack. Being faster in a straight line does not help you turn; more braking force does. It is why a sprinter can’t play receiver — he arrives at the cut too fast to cut. And the payoff is immediate: one good change of direction buys the same step that six to eight weeks of speed training buys, and a player one step behind needs 30–40 metres to close it. There is a safety argument too — speed work without change-of-direction work prepares the athlete for only half of what the sport demands.
Centre cone, plus a cone 5 m out on each side.
The filmer stands back from the centre line and places the AR line at the centre cone.
The athlete straddles the centre line and stands still — it starts by itself.
Sprint to one side, touch the line with your hand, back across to the far side, touch, and finish through the centre.
Time runs centre-to-centre across two turns. A turn counts on feet always — and on hands only below 45 cm, so a real line-touch counts but an arm swung at running height can't fake one.
Both turns must be seen or the run is flagged. Phantom crossings on the outer cones are rejected.
The test day, the 15-minute block, and the case that gets the club to pay. The date isn't set yet — join the list and you're first in.
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