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Test family · 10-0-5 · 10-0-10 · 5-0-10 · 5-0-5

180° Change of Directionsprint · brake · turn 180° · re-accelerate

1Record2Upload3See the results
Why it matters: sharp 180° turns happen constantly in field and court sports, to chase a ball, recover or evade. They demand hard braking, a strong plant and fast re-acceleration, and they are where technical flaws and left-right differences show up (Dos'Santos et al., 2019).VueMotion supports four 180° tests from the same 5-cone setup and one iPhone, and shows how the athlete braked, planted and re-accelerated.

Choose the test by how much space and entry speed you need: a 10 m approach (10-0-5, 10-0-10) brings the athlete into the turn faster; a 5 m approach (5-0-10, 5-0-5) suits tighter spaces and court sports. Record a left-plant and a right-plant turn for each.

4
supported 180° tests
1
iPhone, side-on, ≈ 10 m back
L + R
plant leg compared
PhaseSet
Time–
Speed–
Why it matters

One setup, four turning tests. VueMotion shows how each turn was made.

Every turn gives you three layers.

TME
Times

Total time, approach and exit splits, peak approach and exit speed.

BRK
Braking

Time and distance to stop, average, early and late deceleration, penultimate-foot braking.

TRN
Turn

Plant contact time, trunk and shin angles, centre-of-mass sway and the turn kinograms.

01

Performance monitoring

Is turning getting faster?

  • Times Total and splits per side.
  • Braking Time to stop and deceleration.
  • Both sides Left vs right plant.
02

Performance improvement

Is time lost braking, turning or exiting?

  • Splits Approach vs exit.
  • Penultimate step Braking before the plant (Dos'Santos et al., 2019).
  • Plant Contact time and trunk angle.
03

Injury risk management

Who turns in a way that loads the knee?

  • Plant mechanics Braking on the plant step only concentrates load.
  • Asymmetry Left vs right differences.
  • Deceleration Weak braking from speed.
04

Return to play / rehab

Can the athlete turn on both legs again?

  • Progression 5 m approach first, then 10 m.
  • Baseline Compare with pre-injury turns.
  • Quality Braking strategy as well as time.
05

Benchmarking

How does the athlete compare?

  • Norms Times by sport and level.
  • COD deficit Compare with straight sprint time (Nimphius et al., 2016).
  • Squad Both sides.
06

Scouting / screening

Who changes direction well?

  • Objective Video timing, no gates.
  • Choice of test Match approach length to the sport.
  • Both sides Spot one-sided turners.

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

01 · Setup

5-cone lane and one camera

All four tests use VueMotion's 5-cone setup, 1.22 m wide, with the camera side-on at the middle cone. Use the tabs to see where each test starts, turns and finishes.

PhaseSet
Time–
Speed–
ConesCamera view
C1

Sagittal camera

Tripod perpendicular to the lane at the middle cone, about 10 m back, landscape, 1× lens, lens 1.5 m high. The side view is needed to see penultimate-foot braking.

↔

Lane

10 m lane (cones at 0, 5 and 10 m) for 10-0-5, 10-0-10 and 5-0-10. 5 m lane (cones at 0, 2.5 and 5 m) for 5-0-5.

↺

Left and right plant

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

4K at 60 fps, Auto-FPS off; indoors use S = 1/500. iPhone 11 or newer. The clock starts when the back foot leaves the ground, so keep the back foot in view at the start.

The four tests at a glance

The name gives the distances in order: approach – turn – exit. All four use the same 5-cone setup and one side-on iPhone; only the lane length and the start and finish lines change.

TestLaneStartTurnFinishTest tagsDetailed guide
10-0-510 mStart line (0 m)10 m lineBack through the middle cone (5 m)VM-COD-10-0-5-m-LeftPlant / -RightPlant10-0-5 guide →
10-0-1010 mStart line (0 m)10 m lineBack through the start line (0 m)VM-COD-10-0-10-m-LeftPlant / -RightPlant*This page
5-0-1010 mMiddle cone (5 m)10 m lineBack through the start line (0 m)VM-COD-5-0-10-m-LeftPlant / -RightPlant*This page
5-0-55 mStart line (0 m)5 m lineBack through the start line (0 m)VM-COD-5-0-5-m-LeftPlant / -RightPlant5-0-5 guide →

* If a tag isn't in your app yet, email support@vuemotion.com and we will activate it.

02 · Capture

Record both turns in about five minutes

1

Equipment

1 iPhone, tripod, five 9-inch cones and a measuring tape (10 m minimum).

2

Lane

5-cone setup, 1.22 m wide: 10 m long, or 5 m for the 5-0-5.

3

Camera

Side-on at the middle cone, about 10 m back, 1.5 m high.

4

Tag + record

Choose the test tag for the plant leg (LeftPlant or RightPlant) and the athlete, then record both turns.

5

Upload

Upload the original files and submit the AI request.

Athlete

  • Warm up with build-up runs and practice turns
  • Front foot just behind the start line, back foot in view
  • Brake from the middle of the approach and stop on the turn line, turning back towards the camera
  • 10-0-5: sprint back through the middle cone. 10-0-10 and 5-0-10: back through the start line

Camera settings

  • 4K at 60 fps
  • Auto-FPS off; S = 1/500 indoors
  • Landscape, 1× lens, 1.5 m high
  • Do Not Disturb on, Auto-Lock never

Scene & upload tips

  • Bright, even light; no bright light behind the athlete
  • Only the athlete in the capture zone; others queue out of view
  • Clothing that contrasts with the background
  • Upload original files from the app
03 · Outputs

What you get after upload

Times

Total time for the test plus approach and exit splits; the 10 m tests also report 10-0-5 and 5-0-5 times.

Deceleration

Peak approach velocity, time and distance to stop, average, early and late deceleration, early-to-late ratio.

Turn

Plant contact time, change in shin angle, centre-of-mass sway and height change, peak exit velocity.

Kinograms

Anti-penultimate touchdown to step-1 toe-off for each plant leg.

Step by step

Contact and flight time, step length and frequency, joint and trunk angles at touchdown and toe-off.

Graphs, AR video & PDF

Hip displacement, speed and acceleration graphs, AR video and a PDF report. CSV/API for Enterprise.

Linking the turn to performance and injury

MetricLink to performance or injuryEvidence

Performance linked to performance   Prospective linked to future injury in a cohort study   Mechanistic linked to tissue loading in lab studies   Practice coaching rationale

Metric definitions

Times
Total time (s)
Back foot leaves the ground → crossing the finish line after the turn.
Approach and exit splits (s)
Time between the start, middle and turn lines on the way in, and back out.
Peak approach / exit velocity (m/s)
Highest speed before the stop, and after the turn.
Braking & turn
Time / distance to stop
Peak approach speed → lowest speed at the turn.
Early / late deceleration (m/s²)
Braking before and after the athlete drops to half of peak speed.
Plant contact time (s)
Touchdown to toe-off of the plant step.
Change in shin angle (°)
Shin angle at penultimate touchdown vs plant touchdown.
04 · Practitioner value

One setup for every 180° turn

Pick the space

10 m or 5 m approach to suit the sport.

Both sides

Left and right plant in one session.

Braking detail

Penultimate-foot braking from the side view.

Consistent

Same cones, camera and outputs across all four tests.

05 · Support

FAQs

Which test should I use?

Use a 10 m approach (10-0-5 or 10-0-10) for field sports where athletes turn from higher speed, and a 5 m approach (5-0-5 or 5-0-10) for court sports and tighter spaces. Keep to the same test when you retest.

What's the difference between 10-0-5 and 10-0-10?

The approach is the same; in 10-0-5 the athlete finishes at the middle cone, in 10-0-10 they sprint all the way back through the start line, adding a longer re-acceleration.

Where does the 5-0-10 start?

At the middle cone of the 10 m lane. The athlete sprints 5 m to the turn line, turns 180° and sprints 10 m back through the far start line.

Why not film at 45°?

A 45° view can help see the turn, but penultimate-foot braking needs the side (sagittal) view, so keep the side camera as the main view.

Are CSV exports and APIs available?

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

  1. Draper JA, Lancaster MG. The 505 test: a test for agility in the horizontal plane. Australian Journal of Science and Medicine in Sport. 1985;17(1):15–18.
  2. 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.
  3. 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.
  4. Dos'Santos T, Thomas C, Jones PA, Comfort P. Assessing asymmetries in change of direction speed performance: application of change of direction deficit. Journal of Strength and Conditioning Research. 2019;33(11):2953–2961.