How to test: Change of Direction 5-0-5
Measure change of direction ability with continuous, phase-specific data using the 1080 Sprint. This guide covers course setup, software settings, and the standard testing protocol.
Watch first: See a demonstration of a 5-0-5 test here.
About the test
The 5-0-5 is a COD test: sprint 5 meters, plant and turn 180 degrees at a line, and sprint 5 meters back. Run on a 1080 Sprint, the system captures the entire movement and automatically splits it into two phases:
| Phase | What it measures |
|---|---|
| 1A — Entry into the cut | Total time, max acceleration, deceleration distance, deceleration time, max deceleration, top speed |
| 1B — Re-acceleration out of the cut | Total time, max acceleration, acceleration distance, top speed |
Why assisted? Starting toward the machine unloads the acceleration and increases the braking demand at the turn — which is exactly what a COD test should stress. Max deceleration is one of the strongest predictors of total COD time.
What you need
- 1080 Sprint on a stable, level surface (turf, track, court, or grass)
- Tablet or PC running the 1080 Control App (Wi-Fi, Bluetooth, or USB-C connection)
- 360-degree swivel Change of Direction belt
- Two cones (or tape) for the start and turn lines, with at least 15 m of clear runway
- A client profile in the software so results save for reporting
Note: On a 1080 Sprint 2, the test can also be recorded with the Sessions program on the display screen or the 1080 Go app for iOS and Android.
Equipment tip: A standard belt pulls off-center when the athlete rotates. Use the dedicated COD swivel belt so the line tracks cleanly through the turn.
Course setup (assisted 5-0-5)
- Position the machine. Place the 1080 Sprint at the end of the runway with the line exiting straight toward the testing area. Power on and set the zero position. A 5 meter No Pull Zone is suggested.
- Mark the start line. From zero position, place a cone 10 m from the machine. The athlete starts here, facing the machine, from a standstill.
- Mark the turn line. Place the turn line 5 m from the start line (5 m closer to the machine).
The athlete sprints 5 m in, plants at the turn line, turns 180 degrees, and sprints 5 m back through the start line. Segment endpoints are defined in the software, which identifies the change of direction with high accuracy and measures center-of-mass displacement in each phase.
Software settings
- Connect and select the athlete. Open the Control App, connect to the machine, select or create the client profile, and start a new session.
- Choose a Change of Direction exercise type (e.g., Assisted 5-0-5) — not a linear sprint. This enables phase-specific 1A/1B capture.
- Set load, mode, and speed limits:
| Setting | Value |
|---|---|
| Load (both directions) | 3 kg |
| Resisted / assisted speed limits | 14 m/s |
| Mode | NFW |
Keep loads light for testing — 3 kg is the standard.
Running the test
- Warm up with submaximal accelerations, decelerations, and practice turns in both directions.
- Attach the COD belt snugly at the waist with the line attachment centered.
- Set the start position — still and consistent at the start line. Measurement triggers when the athlete begins accelerating.
- Run the rep — 5 m in, plant, turn 180 degrees, 5 m back. Use the same plant convention every rep (e.g., outside foot on the line).
- Test both directions — two reps turning left and two turning right, with 2–3 minutes rest between efforts. If time allows, 2–3 reps per side gives a more robust set.
- Review and clean the data — remove bad reps (slips, early triggers, missed touches) before reporting.
Standard protocol: If you only run one COD test, make it the assisted 5-0-5 at 3 kg, turning off both legs, two reps each direction.
Reading your results
- Output measures (total time, top speed) show how fast the task was completed.
- Strategy metrics (deceleration distance, deceleration time, max deceleration) show how — a shorter deceleration distance at the same total time indicates more efficient braking.
- Left vs. right comparison exposes plant-leg asymmetry — a key return-to-play marker that often grows with load.
- Total distance covered (center of mass): completing the task over less distance can indicate a better-executed turn.
Progressions for Training
Adjust one variable at a time from your baseline: extend the approach distance (10–15 m) before adding load, progress to 6+ kg assisted, vary the stance, or swap sprinting for lateral shuffles or crossovers to match the sport.
Best practices
- Use an assisted start to load the braking phase
- Keep loads light (~3 kg) and identical across test dates
- Standardize the plant foot, stance, surface, and footwear
- Test both turn directions and record the plant leg
- Clean bad reps before reporting
Related reading: How to Test COD with the 1080 Sprint 2 · COD Testing & Metrics for Speed Development
Questions? Contact support@1080motion.com
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