Lane Agility

Lane agility tests how quickly you can change direction and technique while moving — sprinting, defensive sliding and backpedalling in one continuous loop. It's a strong proxy for defensive footwork and overall court quickness.

• Four cones marking the corners of the free-throw lane (the key)
• Clear lane, free of other athletes or equipment

1. 1Start at the baseline corner of the lane.
2. 2Sprint up to the free-throw line corner.
3. 3Defensive-slide across the free-throw line to the opposite corner (no crossing your feet).
4. 4Backpedal from that corner back down to the baseline.
5. 5Slide back along the baseline to your starting corner — that's one full lap.
6. 6Repeat the whole loop in the reverse direction for your second attempt.

2 attempts (one each direction) — your best (fastest) time is recorded.

• Stay low through the defensive slides — standing tall slows your lateral speed.
• Keep your feet outside the cones the whole way round.

• A cone knocked over means a re-run of that attempt, not a recorded time — slow down rather than clip a cone at speed.
• Warm up your hips and ankles before this one; the direction changes are the most demanding part of the whole session.