Pro Agility with Ball
Agility & Change of Direction
Legend
- player
- cones
- ball
- movement path
How it works
Execute the 5-10-5 shuttle run while maintaining a live dribble to build elite lateral quickness.
What you need
- cones
- basketball
- stopwatch
Your focus
The 5-10-5 drill is a standard athletic test that measures lateral acceleration and deceleration. Adding a ball forces players to develop coordination under speed stress. Improving this metric directly enhances defensive positioning and offensive drives.
Set 3 cones 5 yards apart. Player starts at center cone in a 3-point stance with ball.
On command, player dribbles 5 yards right, touches cone, cuts hard left, dribbles 10 yards to opposite cone.
Player touches left cone and sprints 5 yards back through center cone.
Coach times each rep; target is under 5.0 seconds.
Goal
You're there when the dribble stays alive through every change of direction in the shuttle, live ball, live speed, clean execution both ways.
Helpful cues
- Low center of gravity on every cut
- Dribble hand stays opposite to direction of cut
- Drive your elbow through the turn
Adjust the challenge
Make it easier
Strip it back
Run without a ball to learn the pattern first.
UpLVL it
Add the next challenge
Complete 6 consecutive reps with 10-second rest between each.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.