Illinois Drill – Change of Direction

Drill Overview:

• The aim is to run around a small grid made up of a number of cones
• This tests speed, running efficiency and turning ability through change of direction
• This drill is repeated once, then can be repeated after a short break

Drill Set-up:

• Course length is 10 metres with a width of 5 metres
• Four cones are used to mark the start, finish and the two turning points
• Another four cones are placed down the centre at an equal distance of 3.3 metres apart
• Stationary starting position lying face down, head to the start line and hands by shoulders, all parts of the body should be behind the starting line
• Starting cue is 3,2,1 with the participant starting on 1
• Advise giving at least 3-4 minutes rest before repeating

Equipment Required:

• Use a flat well-maintained playing field or artificial surface
• At least 8 cones
• Measuring wheel or tape to ensure distance is accurate
• Stop watch or mobile device to record times

Further Reading:

• https://www.topendsports.com/testing/tests/illinois.htm
• https://www.topendsports.com/testing/norms/illinois.htm
• https://www.topendsports.com/videos/tag/illinois-test/