How close are those cones to each other?
Length ways it is 9.96 metres, and width it is 4.46 metres, the cones in the middle would be about 2.25 metres apart
The thing I was wondering about was your speed and turning circle between the cones, when I used to do a lot of this type of thing at football training I always found that turning in a conventional fashion was slow as it requires you to shift your weight from one direction to another which can bring you to a virtual stop for a split second.
Your cones sound like they’re a lot further apart than mine used to be though so this might not work but try it anyway.
When you weave inbetween cones, try turning in the opposite direction that you usually would, so when you go past the left hand side of one cone and need to turn right, try spinning about 270 degrees to the left rather than the 90 degrees to the right that you usually would. By doing this you turn further but never lose momentum. It takes practice but after a few weeks I had just about everyone at my football team doing the same thing as they were fed up with me kicking their ass in every race
It's for police force recruit testing.
In terms of training exercises, you should break down the different portions of the exercise. So basically, you need to break down the straight aways, the circles, and the turns, and then after a while, begin to put them together.
I can't find decent diagrams of the exercises I have in mind right now, so I'm going to direct you to Film Room Home - SPARQ Training. Look up some of the different agility, speed, and power exercises, particularly those found in the football and basketball sections, as these will probably have the greatest transfer to the Illinois Agility Test.
A couple things to keep in mind here:
1) Make your start and straight-away speeds a priority.
2) Develop your cuts and turns. This includes breaking down your sprint when you know you need to make a turn... shortening your steps and dropping your hips as you approach a turn will help you to reduce speed and improve your transition and cut into the next turn, without making a major impact on your time.
3) Pylometrics: Power Training Exercises: Olympic Syle Weightlifts and Plyometrics Instruction and Movement Analysis. Plyo exercises are going to help you build speed and power, so if you're not doing them, then you need to start.
4) Test yourself. Have someone who is going to be brutally honest with you time you in some of the Sparq testing protocols. You need to know your baseline levels when you strart training for this agility run so you can retest yourself periodically to track progess, and if necessary, make adjustments.
5) Give yourself time. Don't "start" training for this and then take the agility test a week later. Give yourself at least a month. Three would be better.
6) Don't forget to continue your normal strength training and cardio regiments. Passing this test is not an excuse to allow your overall fitness level to fall, especially in the case of wanting to be in the police force.
Let me know if you need any more info, and good luck!
Last edited by illiniphase4; Sep. 17/09 at 07:55 AM.