Measuring change of direction (COD) ability goes beyond just stopwatch times. In this second part of our 1080 Academy Live series, Dr. Ola Eriksrud breaks down how to test COD more effectively using motorized resistance, with a focus on relevance and reliability.
Why Use an Assisted Start?
In a resisted start, the athlete begins by running away from the machine, which adds resistance during acceleration and lightens the braking phase. This may reduce deceleration demand, which is not ideal if you're trying to assess an athlete's braking ability.
If you use resistance instead of assistance, you’re really just testing how well someone can run under load—not how well they can decelerate.
By contrast, an assisted start has the athlete run towards the machine. This unloads the acceleration but increases stress on the deceleration phase. That’s exactly the point: the goal is to challenge the athlete’s ability to create braking forces and reduce speed, a key component of COD performance.
✅ That’s why the standard COD test should start with assistance: it increases the demand on braking and lets the athlete self-regulate rather than being forced into a position.
Start simple: Run a 5-0-5 test, assisted, with 3kg of load. Turn left, turn right. Do it twice.
🎥👉 Full webinar recording HERE
Key Testing Variables You Can Manipulate
The beauty of using a system like the 1080 Sprint 2 for COD testing is flexibility. You can tailor the test setup to better reflect the demands of your sport. Here are key levers to pull:
-Stance: Base stance, split stance, rotated start, each gives different data points of comparison
-Locomotor Pattern: Sprinting, lateral shuffle, crossover, select based on the athlete’s sport
-Approach Distance: Extending the lead-in (ex. 10m or 15m instead of 5m) increases momentum and deceleration demand
-Load: Start with 3kg, then explore heavier options later (ex. 6kg, 9kg) to identify athletes who get “stuck in the turn"
Instead of cranking up resistance right away, adjust distance first to safely introduce athletes to higher deceleration demands. This allows for self-regulation, which is often safer and more revealing.
✅ You don’t need to test every variable at once. Start with stance. Once you’ve collected baseline data, progress to adding distance, then explore heavier loads. It’s a testing process, not a one-time event.
Also, for return-to-play, assisted loading is a powerful tool. Using higher assisted loads (6–9kg) can increase the braking challenge without needing max velocity or high-speed sprinting—ideal for early reintegration and safe progression.
Test for the Sport, Not the Lab
If your athletes play basketball, test with lateral shuffles and crossover steps. For soccer, focus on sprinting transitions. COD testing should reflect how athletes actually move in their sport, not just arbitrary standards.
And if you only have time for one protocol? Make it an assisted 5-0-5 test with 3kg, turning off both legs.
🎥👉 Full webinar recording HERE
🔗 Part 1 HERE
Published: November 4, 2025