How Do Football Coaches Calculate Change-of-Direction Deficit?

For the standard 505 test, subtract the athlete’s straight-line 10 m sprint time from their 505 time. Calculate the difference for each turning direction. For academy coaches, the result puts a player’s turning performance alongside their straight-line speed.

Which times go into the calculation?

• Record a straight-line 10 m result. Use a consistent start rule and write down whether you use the best valid attempt or an average.

• Record one 505 score per turning direction. The standard 505 includes an approach before the timer starts. The measured part covers 5 m into the turn and 5 m out. Use the same turn-line rules for each side.

• Subtract the same linear baseline from each 505 score. Keep all three times alongside the two calculated deficits so another coach can verify the calculation.

Worked example. An athlete runs 10 m in 1.90 s. Their 505 times are 2.39 s for the left-foot turn and 2.46 s for the right-foot turn. The deficits are 0.49 s and 0.56 s, respectively. At the next test, repeat the same method before comparing the results.

What does the difference tell a coach?

Two athletes with the same 505 time can have different deficits because their linear sprint times differ. Braking, turning and accelerating out of the turn all contribute to the score. Use video to see which part of the movement to review. Researchers have also examined the deficit using a modified 505 and a 10 m sprint in 110 players from two English football academies. Academy test–retest study

Can you compare a standard 505 with a modified 505?

Keep separate baselines for different approaches, starts and turn rules. If you move to a modified 505 with a stationary start, label it as a new protocol and collect a fresh baseline.

Questions football coaches ask

Can the deficit increase even if the 505 time stays the same?

Yes. If the player’s straight-line 10 m gets faster and their 505 time stays the same, the difference grows. Read the two raw times alongside the deficit to see what changed.

Should one left–right difference change the training plan?

Use it as a prompt to review the turn and repeat the test. Keep the approach, surface and scoring rule consistent and look for the difference across comparable sessions.

Use the 505 setup and scoring guide and the 10 m sprint test guide to build your session.

Sources

• Nimphius and colleagues’ original 505 deficit study

• Modified 505 and change-of-direction deficit in English football academies

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