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SEMO Agility Fitness Test

The SEMO tests the agility of the participant in manoeuvering forwards, backwards and sideways.
 


Sports this test is suited to: Basketball, badminton, volleyball, tennis and netball

Equipment

A stopwatch
4 cones (2 different sets of colours)

A tape measure

Method

1. Set the course up as seen in figure 1. The horizontal lines measure 3.6m and the vertical line measures 5.7m


2. The participant begins the course at cone 1 with their back facing the square. Allow the participant at least one practice run through and two trials of the course.

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3. The participant always faces the same direction, therefore requiring sideways, backwards

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4. Record the participant’s best time taken to complete the course

Figure 1. The SEMO Agility Test

Scores
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