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Speed & Change of Direction

505 Test & COD Deficit Calculator

Calculate COD Deficit for each side from a 505 test and a linear 10 m sprint.

Speed & COD

505 + COD Deficit

Better separate change-of-direction ability from linear sprint speed.

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Left COD Deficit—s
Right COD Deficit—s
Average 505—s
Relative difference between deficits—%
Lower COD Deficit—

COD Deficit = 505 time − linear 10 m sprint time. A lower deficit means less additional time is added by deceleration, the 180° turn and reacceleration within this protocol.

Why use COD Deficit?

Total 505 time is influenced by linear sprint ability. Two athletes may record similar total times while having different specific ability to decelerate, turn 180° and reaccelerate.

COD Deficit = 505 time − linear 10 m time

Nimphius and colleagues proposed the deficit as a more isolated measure of the change-of-direction component. In their study, total 505 time was related to sprint speed, whereas COD Deficit did not show the same relationship.

Left vs right

ATHLOMETRY calculates the deficit in both directions and shows their relative difference. This is descriptive only: an asymmetry should not automatically be interpreted as a problem or injury, as reliability, sporting context and normal variation must be considered.

Methodological source

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. J Strength Cond Res. 2016.

Reference

Nimphius et al. (2016) studied COD Deficit as a more isolated measure of change-of-direction ability than total 505 time.