5-10-5 Drill (Pro Agility)

The 5-10-5 drill, also called the Pro Agility Shuttle, is a benchmark test for evaluating rapid change-of-direction ability and lateral acceleration. Used by the NFL, NBA, and many federations, it measures reactivity and explosiveness in direction changes over short distances.

Anatomy Targeted

The quadriceps and glutes produce acceleration in each direction change. The adductors absorb lateral deceleration. The calves and ankles ensure reactive push-off. The obliques and trunk stabilize the body against shear forces. The hamstrings brake the body at each line touch.

Step-by-Step Execution

3 cones or lines: one at center (start), one 5 m to the right, one 5 m to the left.
Start position at center, in low athletic stance.
Sprint 5 m right, touch the line with your hand.
Explosive direction change, sprint 10 m left, touch the line.
Direction change, sprint 5 m back to center.
Time the total. A good time is under 5 seconds.

Sets and Reps

4 to 6 passes. Rest 2 minutes between passes. Alternate starting side (right/left).

Safety Warnings

Complete warm-up with hip and ankle mobility.
Non-slip surface, appropriate shoes with good grip.
Lower center of gravity during direction changes.
Do not lock the knee when changing direction: keep knees bent.
Risk of ankle sprain and adductor strain: do not force when cold.
Full recovery between passes to maintain explosiveness.

Progressions

Level 1: 5-10-5 at moderate tempo, direction change technique.
Level 2: Timed 5-10-5, maximum intensity.
Level 3: 5-10-5 with ground touch at each change.
Level 4: Reactive 5-10-5 (partner indicates starting side).

Target Audience

Intermediate to advanced athletes. Standard test in professional sports evaluations. Essential for football, basketball, American football, hockey. NCAA reference times: men ~4.2-4.5s, women ~4.6-5.0s.

5-10-5 Drill (Pro Agility)