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Test protocol · 180° change of direction

10-0-5 Testsprint 10 m · turn 180° · sprint 5 m

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Why it matters: team-sport athletes brake and turn all game, and high-intensity decelerations happen more often in matches than high-intensity accelerations (Harper et al., 2019). The sharpest turns also put the highest loads through the knee. A stopwatch gives you a time. The 10-0-5 test also shows how the athlete braked, turned and re-accelerated, on each side.

The athlete sprints 10 m from a standing start, plants at the turn line, turns 180° and sprints back through the 5 m line. One iPhone filmed side-on records a left-plant and a right-plant turn; VueMotion combines them into one report comparing the two sides.

2
turns per report: left and right plant
≈ 5 min
to set up and record
9
key turn positions captured
Why it matters

A stopwatch tells you how fast. VueMotion shows how.

Every 10-0-5 gives you three layers on top of the times. Together they turn two turns into decisions for performance, injury risk, return to play, benchmarking and scouting.

DC
Deceleration profile

Peak velocity, time to stop, early and late deceleration, hip-height drop and plant-step contact time.

TQ
Turn quality

Step distances, plant width, trunk angles and toe-off speeds at nine key positions: how the athlete brakes and pushes out.

LR
Left vs right

Every metric for the left-plant and right-plant turn side by side, with the difference and an asymmetry chart.

01

Performance monitoring

Is the athlete turning quicker, or losing time in the brake?

  • Times 10-0-5 and 5-0-5 times for each turn vs previous test and cohort norms.
  • Deceleration Time to stop and early / late deceleration show whether braking is getting faster and stronger.
  • Left vs right Track whether the weaker side is closing the gap over the season.
02

Performance improvement

Is the limit the approach, the brake, or the push-out?

  • Approach Peak velocity: a faster entry raises the braking demand. The 5-0-5 time strips most of the approach out to isolate the turn.
  • Brake Long penultimate steps and strong late deceleration mean the athlete is braking before the plant, not on it.
  • Push-out Plant toe-off speed, plant contact time and first-step separation show how well the athlete re-accelerates.
03

Injury risk reduction

Who turns in a way that puts more load on the knee?

  • Penultimate braking Braking on the step before the plant lowers the load on the plant knee (Dos'Santos et al., 2019).
  • Plant position A very wide plant step and a trunk leaning away from the new direction raise knee loading in turns and cuts.
  • Asymmetry Big left–right gaps in time to stop, deceleration or plant contact point to a side to work on.
04

Safer, faster return to play

Can the athlete brake and turn on the injured side as before?

  • Baseline match Compare both turns with the athlete's own pre-injury test, not just with the healthy side.
  • Braking confidence Time to stop, late deceleration and hip-height drop often lag on the injured side even when total time looks normal.
  • Symmetry targets Use the asymmetry chart to set clear, objective goals before clearing full multi-directional training.
05

Benchmarking

How does the athlete compare with their peers?

  • Normative range Times, peak velocity, time to stop, deceleration, hip-height change and plant contact time for each turn against sport and cohort.
  • Turn quality Compare step distances, plant width and trunk angles with athletes in the same sport.
  • Squad view Rank the squad on each side to set standards by position and track the group over a season.
06

Scouting & talent ID

Who can stop and turn, not just run fast?

  • Objective times Calibrated 10-0-5 and 5-0-5 times from one iPhone: comparable across trials, venues and recruits.
  • Deceleration Strong braking with a short time to stop marks athletes who can handle multi-directional game demands.
  • Both sides See whether a recruit turns equally well off either leg, or has a dominant side.

These metrics describe movement patterns linked to performance and knee loading in research. They support coaching and clinical judgement; they do not diagnose or predict an individual injury.

01 · Setup

The 5-cone setup and camera position

Five cones mark a 10 m, 1.22 m-wide lane, with the start, 5 m and turn lines on one side. The athlete starts still behind the start line, sprints to the turn line, plants, turns 180° back towards the camera and sprints back through the 5 m line.

PhaseSet
10-0-50.00 s
5-0-5–
Speed–
Cones (9 in)Camera field of viewTiming linesBraking steps & plant
C1

Sagittal camera

On a tripod, perpendicular to the lane at the 5 m cone, about 10 m back. Lens height 1.5 m, landscape, 1× lens. The frame covers about 13 m: the 10 m lane plus a 1.5 m buffer either side, so the back foot at the start and the full turn are in view.

⏱

Timing

The clock starts when the back foot leaves the ground. The 5-0-5 time runs from crossing the 5 m line on the way in to crossing it on the way out; the 10-0-5 time ends when the athlete crosses the 5 m line on the way back.

↺

Left and right plant

Left plant: run left to right, plant the left foot and turn back towards the camera. Right plant: run right to left, plant the right foot and turn back towards the camera. Record one of each; they are combined into one report.

Start recording before the athlete moves and stop after they cross the 5 m line on the way back. The athlete should stop at the turn line and must not run past the end cones. Other athletes should queue outside the camera's view.

02 · Capture

Record in about five minutes

1

Equipment

iPhone 11 or newer, tripod, five 9-inch yellow cones and a measuring tape (10 m minimum).

2

Camera

Tripod side-on at 1.5 m height, landscape, 1× lens, with the whole lane and both buffers in frame.

3

Cones

Lay out the 5-cone lane: 10 m long, 1.22 m wide, with cones at the start, 5 m and turn lines.

4

Tag + record

Choose VM-COD-10-0-5-m-LeftPlant or VM-COD-10-0-5-m-RightPlant and the athlete, then record one turn of each.

5

Upload

Upload both videos and submit the AI request. The pair is combined automatically by athlete and tag; use rep1 / rep2 tags for repeat tests.

Camera settings (important)

  • 4K at 60 fps (outdoor mode outdoors; indoor mode with S = 1/500 indoors)
  • Auto-FPS off (Settings → Camera → Record Video)
  • Do Not Disturb on, Auto-Lock never
  • Camera fixed: no zoom or panning during the turn

Athlete

  • Full warm-up guided by a coach, finishing with a few practice turns
  • Front foot just behind the start line, back foot in view
  • Start braking after the 5 m cone and stop at the turn line
  • Turn back towards the camera and sprint through the 5 m line

Scene & upload tips

  • Bright, even light; avoid a light source facing the camera
  • Clothing should contrast with the background
  • Upload the original files from the VueMotion app
  • Missing tags? Email support@vuemotion.com
03 · What the camera sees

The turn in nine positions

Markerless pose tracking follows the athlete through the brake, the plant and the push-out. VueMotion captures nine key positions and measures the step distances, plant width, trunk angles and speeds that decide how well the athlete turns.

ANTI-PENULTIMATE TOUCHDOWN
Stick-figure kinogram frame with joint angles
DecelerationPlant & turnRe-acceleration
Deceleration

Stick-figure frames from one turn of a 10-0-5 test, with the joint angles from your results (neck, elbows, trunk, knees, ankles). The left / right values are the report metric for this position on each turn. The frames play in time order; tap a position to hold it.

Video outputs

Each turn comes with an AR stick-figure video (joint angles, step positions and an instantaneous-speed graph) and a natural close-up of the turn. The natural video and kinograms below are heavily blurred for this guide to protect the athlete's identity.

AR stick-figure video: the speed graph shows the build-up, the dip to zero at the plant and the re-acceleration.
Natural close-up of the turn (heavily blurred).
Kinogram panel of the ten turn positions, heavily blurred

Turn kinogram as it appears in your results (heavily blurred here). Top row, right to left: the brake into the plant. Bottom row, left to right: the plant and push-out.

04 · Outputs

What you get after upload

One report covers both turns, with the left-plant and right-plant results side by side. Example values below.

MetricLeft turnRight turnDifferenceBetter when

Left vs right

Every metric for both turns with the previous test alongside, and a slider showing which side is weaker.

Asymmetry chart

Asymmetry (%) for each metric, showing which side dominates.

Turn quality

Deceleration and re-acceleration positions: step distances, plant width, trunk angles, toe-off speeds and touchdown separation, left and right.

Normative range

Each turn's results compared with sport and cohort norms.

Kinograms + AR video

Nine turn positions for each plant leg, AR stick-figure video with speed graph and a natural close-up.

Progress over time

Every metric for both sides across previous tests.

Graphs

Hip displacement, ground contact time, step frequency, air time, instantaneous speed and acceleration.

CSV / API

CSV/Excel export for Enterprise and Academy users; API access for Enterprise.

Linking turn quality to injury risk

No study has yet tested these 10-0-5 metrics as prospective injury predictors. The links below come from biomechanics research on how braking and turning technique change the load on the knee, and on what drives faster turns. Use them to guide coaching and to track change.

MetricLink to performance or injuryEvidence

Performance linked to faster turns   Mechanistic linked to knee loading in lab studies   Practice coaching rationale

Metric definitions

Times and speed
10-0-5 time
Back foot leaving the ground → crossing the 5 m line on the way back.
5-0-5 time
Crossing the 5 m line on the way in → crossing it on the way out. Strips out most of the approach to focus on the turn.
Time 10-5 / 5-0 / 0-5
Splits for the first half of the approach, the braking half into the turn, and the 5 m back out.
Peak (approach) velocity
Highest speed reached on the way into the turn.
Deceleration
Time to stop
Time from peak velocity to the athlete's centre of mass coming to a stop at the plant. Shorter = quicker, more controlled braking.
Distance to stop
Distance covered from peak velocity to the stop.
Average deceleration
Average rate of slowing down from peak velocity to the stop (m/s²).
Early / late deceleration
Average deceleration in the early part of the brake (after peak velocity) and in the late part close to the plant. More negative = stronger braking.
Hip height change
How far the hips drop from peak velocity to the plant. A bigger drop usually means the athlete is sinking and absorbing force.
GCT plant step
Ground contact time of the plant step. Shorter = faster, more explosive turn.
Turn positions
Anti-penultimate / penultimate
The third-last and second-last foot contacts before the plant: where most braking should start.
Step distance
Distance between consecutive foot contacts at touchdown during the brake.
Plant step width
Sideways distance of the plant foot from the line of travel at the stop.
Trunk angle
Lean of the trunk from vertical at the marked position.
Speed at toe-off
Instantaneous speed as the foot leaves the ground on the way out.
Touchdown separation angle
Angle between the thighs at the first touchdown after the turn.
05 · Practitioner value

Braking and turning, measured properly

Game-specific

A 180° turn replicates chasing back, pressing and evading: some of the most frequent high-intensity actions in field and court sport.

Deceleration ability

Time to stop and early / late deceleration measure braking directly, a quality often overlooked in speed testing.

Isolate the turn

Fast athletes can hide a poor turn behind a fast approach. The 5-0-5 time and the brake metrics show the turn itself (Nimphius et al., 2016).

Side-to-side

Both plant legs in one report make asymmetries obvious for screening and return to play.

Training response

Re-test to see the effect of deceleration, eccentric strength and turning-technique work; technique training can improve 180° turns (Dos'Santos et al., 2021).

Pair with Acc and Fly

Compare with acceleration and top-speed results to see whether the athlete is limited by speed or by the ability to stop and turn.

06 · Support

FAQs

Which test tags should I use?

VM-COD-10-0-5-m-LeftPlant and VM-COD-10-0-5-m-RightPlant. Record one video of each; they are combined into one report using the athlete name and tags. Add rep1 / rep2 tags for repeat tests. If you don't see the tags, email support@vuemotion.com.

Which way should the athlete run?

Left plant: run left to right and turn back towards the camera on the left foot. Right plant: run right to left and turn back towards the camera on the right foot.

How is 10-0-5 different from 5-0-5 and 10-0-10?

All are 180° turns. In 10-0-5 the athlete sprints 10 m in and 5 m back; the 5-0-5 time is reported within it. In 10-0-10 the athlete runs back through the start line.

Are CSV exports and APIs available?

CSV/Excel export is available for Enterprise and Academy users, and API access for Enterprise users.

  1. Harper DJ, Carling C, Kiely J. High-intensity acceleration and deceleration demands in elite team sports competitive match play: a systematic review and meta-analysis of observational studies. Sports Medicine. 2019;49(12):1923–1947.
  2. Harper DJ, McBurnie AJ, Dos'Santos T, et al. Biomechanical and neuromuscular performance requirements of horizontal deceleration: a review with implications for random intermittent multi-directional sports. Sports Medicine. 2022;52(10):2321–2354.
  3. Dos'Santos T, Thomas C, Comfort P, Jones PA. The effect of angle and velocity on change of direction biomechanics: an angle-velocity trade-off. Sports Medicine. 2018;48(10):2235–2253.
  4. Dos'Santos T, Thomas C, Comfort P, Jones PA. Role of the penultimate foot contact during change of direction: implications on performance and risk of injury. Strength and Conditioning Journal. 2019;41(1):87–104.
  5. Dos'Santos T, Thomas C, McBurnie A, Comfort P, Jones PA. Change of direction speed and technique modification training improves 180° turning performance, kinetics, and kinematics. Sports. 2021;9(6):73.
  6. Nimphius S, Callaghan SJ, Spiteri T, Lockie RG. Change of direction deficit: a more isolated measure of change of direction performance than total 505 time. Journal of Strength and Conditioning Research. 2016;30(11):3024–3032.
  7. Dos'Santos T, Thomas C, McBurnie A, Donelon T, Herrington L, Jones PA. The Cutting Movement Assessment Score (CMAS) qualitative screening tool: application to mitigate ACL injury risk during cutting. Biomechanics. 2021;1(1):83–101.