5-10-5 Pro Agility Shuttle
Agility & Change of Direction
Legend
- player
- cones
- ball
- movement path
How it works
Plant and change direction explosively over a 20-yard shuttle pattern to develop first-step quickness and lateral deceleration.
What you need
- cones
Your focus
The 5-10-5 is one of the most widely used athletic tests in sport because it isolates exactly what happens in competition , you're running, something changes, you have to stop and go the other way. The deceleration-to-acceleration transition is trained here more than in any other single drill. Athletes who master this movement lose defenders, close on loose balls, and recover position faster.
Place 3 cones in a straight line, 5 yards apart (cones at 0, 5, and 10 yards).
Athlete starts at the center cone (5-yard mark) in a 2-point athletic stance, straddling the line.
On go, sprint 5 yards to the right cone and touch the line with the right hand.
Sprint 10 yards to the left cone and touch the line with the left hand.
Sprint back 5 yards through the center cone.
Record time from start signal to crossing the center finish.
Rest 2 minutes and repeat. Alternate which direction you go first.
Goal
You've got it when you can run the shuttle under 4.5 seconds with clean plant mechanics, no stumbling at the cones.
Helpful cues
- Drop your hip, don't just lean, at each cone
- Your last two steps before the cone should be shortening to set the plant
- Push laterally off the planted foot, don't hop
- Stay in a quarter-squat throughout, no popping upright
Adjust the challenge
Make it easier
Strip it back
Walk through the pattern first, then jog, then sprint.
UpLVL it
Add the next challenge
React to a coach's hand signal at the start instead of a verbal cue, eliminates anticipation.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.