Gmtm Logo
SIGN UP
Gmtm Logo

How To Complete The 5-10-5 Shuttle Run Drill

ByScotty Jenkins

3 min read

How To Complete The 5-10-5 Shuttle Run Drill

The 5-10-5 Shuttle Run, also known as the Pro Agility Test is one of the most popular drills used by coaches and scouts in numerous sport. The drill is a tried-and-true way to evaluate any athletes agility, speed, explosiveness, and change of direction.

The 5-10-5 Drill is named for the distance that athletes travel in each step of the drill. First, athletes will sprint 5 yards. Then, plant their foot and run 10 yards in the opposite direction. After 10 yards, the athlete will plant their foot again and run 5 yards back to the starting line. Hence, the "5-10-5" name.

Included in combine tests at every level from high school to the pros (the 5-10-5 is one of just a few drills used in the NFL combine), this drill is popular because it is easy to set up and standardized across all types of athletes. The short distance allows coaches to evaluate players at close range.

The 5-10-5 drill can be set up in any area including a backyard, gymnasium, or your local field. To make the set up especially simple, try finding a football field with yard lines every 5 yards.


How To Set Up The 5-10-5 Shuttle Run

To set up the 5-10-5 Shuttle run, place three cones in a straight line with five yards between each cone. The cone in the middle will be where the athlete starts the drill. The cones on either side will be used to mark the turnaround points for each rep.

If you don't have cones or pylons, use a towel or piece of clothing instead. You may also need a stopwatch and a friend to record your time.


How To Complete The 5-10-5 Shuttle Run

Before starting the drill, make sure you stretch and get loose. The 5-10-5 Shuttle Run requires high-intensity reps and uses multiple different muscle groups.

  • Start in a 3-point position on the START/FINISH LINE with your feet shoulder-width apart, straddling the line on the field or the cone. The hand used in the 3-point stance will determine which direction you start in. For example, if you want to start by sprinting to the cone on the right, then you must start with your right hand on the start-line.
  • On go, accelerate towards one of the TURN-AROUND LINES as fast as you can.
  • Once you reach the TURN-AROUND LINE after 5 yards, plant the same hand you used in your starting stance on the ground and turn to sprint the opposite direction.
  • After planting your hand and turning, sprint 10 yards towards the TURN-AROUND LINE on the opposite side. Sprint through the START/FINISH LINE.
  • Once you reach the opposite TURN-AROUND LINE, plant your same hand again and turn to sprint the opposite direction.
  • After planting your hand at the second outer cone and turning, sprint 5 yards back to the START/FINISH LINE. Make sure the witness stops the timer or stopwatch as soon as the athlete crosses the starting line.

The 5-10-5 Shuttle Run is one of the combine metrics that almost every coach will want to see.

Whether you are trying out for a team or just seeing how you measure up to other athletes at your age, the 5-10-5 Shuttle Run is an excellent video submission to upload to you GMTM profile.

Try it out today and submit your best reps to one of the Virtual Events that are live right now, like the USA Football Adult Flag Digital Combine.

Are you an Athlete?

Create a free profile to access the largest network specifically designed to connect athletes to opportunities. Get started.

RELATED ARTICLES
GMTM At The 2023 USA Triathlon Collegiate Club National Championships

GMTM At The 2023 USA Triathlon Collegiate Club National Championships

Last weekend, over 1,000 of the best collegiate triathletes arrived in Lake Lanier, Georgia to...

ByConnor Dietz | Thu Apr 20 2023
How GMTM helps Ontario Volleyball create more opportunities for Canadian athletes

How GMTM helps Ontario Volleyball create more opportunities for Canadian athletes

The Ontario Volleyball Association (OVA) has an interesting problem.  Located within a few hours of...

ByOVA Team Ontario | Mon Mar 20 2023
College Basketball: Four Coaches Who Could Switch Jobs After March Madness

College Basketball: Four Coaches Who Could Switch Jobs After March Madness

While the games from November through February certainly count in the standings, the tilts that...

ByAndrew Pistone | Wed Mar 15 2023
Athletes Who Earned Their USA Football Tryout Invite on GMTM

Athletes Who Earned Their USA Football Tryout Invite on GMTM

Does football season really end anymore? The day after the Super Bowl, which marks the end of the...

ByScotty Jenkins | Mon Mar 06 2023
What new sports could be coming to your high school in the future?

What new sports could be coming to your high school in the future?

Sports is a vital part of high schools throughout the country. They help students interact with...

ByScotty Jenkins | Mon Mar 06 2023
When Values Clash: Tackling the Alignment Problem for Sports Organizations and Athletes

When Values Clash: Tackling the Alignment Problem for Sports Organizations and Athletes

More than a century ago, Teddy Roosevelt Jr's injury during an amateur football game resulted in...

ByJoey Grant | Thu Mar 02 2023
USA Triathlon Coach Helps Find An Alternative Workout To Running And Cycling This Winter

USA Triathlon Coach Helps Find An Alternative Workout To Running And Cycling This Winter

As the winter weather settles in, many outdoor athletes are faced with a decision: either tread...

ByScotty Jenkins | Wed Feb 22 2023
Sports Injuries and Insurance: Four Facts Parents & Recruits Should Know

Sports Injuries and Insurance: Four Facts Parents & Recruits Should Know

Injuries are a major part of athletics, and a high percentage of student-athletes competing in NCAA...

ByScotty Jenkins | Tue Feb 07 2023
Recruiting: 4 Simple Steps to Fix the Sports Industry’s Broken Process

Recruiting: 4 Simple Steps to Fix the Sports Industry’s Broken Process

“You aren't a recruit until a coach knows about you.” This is a quote about recruiting from a...

ByJoey Grant | Fri Feb 03 2023
New XFL Draft Picks use GMTM to be seen by coaches and fans

New XFL Draft Picks use GMTM to be seen by coaches and fans

In just under a month, the XFL will be taking yet another crack at creating a competing...

ByScotty Jenkins | Fri Jan 20 2023
Unlocking Billions: How World-Class Sports Organizations Manage Talent for Success

Unlocking Billions: How World-Class Sports Organizations Manage Talent for Success

What is the thing that has driven the $90 billion Sports industry? Talent Without talent, Sports...

ByJoey Grant | Thu Jan 19 2023
How Organizations Are Finding Athletes and Success on GMTM

How Organizations Are Finding Athletes and Success on GMTM

Over the past year, organizations have been utilizing GMTM to better engage with athletes and to...

ByTiffany Allen | Thu Jan 05 2023
2022 Recap: GMTM Continues To Innovate How Teams Engage And Recruit

2022 Recap: GMTM Continues To Innovate How Teams Engage And Recruit

Since GMTM first launched a Virtual Event in 2020, a lot has changed on the platform. New social...

ByScotty Jenkins | Fri Dec 30 2022
Bobsled Tryouts: Which other sports produce the best American bobsledders?

Bobsled Tryouts: Which other sports produce the best American bobsledders?

The U.S. National Bobsled Team is pretty unique when compared to the roster of other winter Olympic...

ByScotty Jenkins | Wed Dec 14 2022
How Climbing Canada Successfully Qualified Athletes Without In-Person Events

How Climbing Canada Successfully Qualified Athletes Without In-Person Events

During the pandemic, many sports organizations had to get creative and find new ways of interacting...

ByTiffany Allen | Sun Dec 11 2022
USA Weightlifting Names ‘The Strongest High School Athletes In America’

USA Weightlifting Names ‘The Strongest High School Athletes In America’

The title of "Strongest High School Athlete In America" has been decided. This fall, High school...

ByScotty Jenkins | Thu Dec 01 2022
How To Improve Your Golf Game With A New Workout Routine

How To Improve Your Golf Game With A New Workout Routine

The potency of preparedness in winning all battles, from the most ferocious to the most trivial of...

ByScotty Jenkins | Tue Nov 22 2022
Frequently Asked Questions About USA Weightlifting’s High School Throwdown

Frequently Asked Questions About USA Weightlifting’s High School Throwdown

In a free virtual combine called the High School Throwdown presented by Caffeine & Kilos, USA...

ByScotty Jenkins | Mon Oct 31 2022
How To Complete The 5-10-5 Shuttle Run Drill

How To Complete The 5-10-5 Shuttle Run Drill

The 5-10-5 Shuttle Run, also known as the Pro Agility Test is one of the most popular drills used...

ByScotty Jenkins | Mon Oct 17 2022
USA Football Hosts Adult Flag Digital Combine To Discover National Team Athletes

USA Football Hosts Adult Flag Digital Combine To Discover National Team Athletes

This fall, USA Football is hosting a Digital Combine on...

ByScotty Jenkins | Wed Oct 12 2022
How Athletic Scholarships Work: A Quick Guide To Paying For College

How Athletic Scholarships Work: A Quick Guide To Paying For College

It is no secret that college is expensive, and as time goes on, the price continues to increase....

ByScotty Jenkins | Tue Oct 11 2022
How To Run Faster: Five Best Strength Training Workouts For Track Athletes

How To Run Faster: Five Best Strength Training Workouts For Track Athletes

In order to be successful in track, athletes should devote a considerable amount of time to lifting...

ByScotty Jenkins | Wed Oct 05 2022
USA Weightlifting Hosts Virtual Event To Find 'The Strongest High School Athlete In America'

USA Weightlifting Hosts Virtual Event To Find 'The Strongest High School Athlete In America'

USA Weightlifting, the organization that facilitates events for Olympic style weightlifting, is...

ByScotty Jenkins | Wed Sep 14 2022
College Football: Why Head Coach Salaries At Top Schools Keep Going Up

College Football: Why Head Coach Salaries At Top Schools Keep Going Up

What does one normally associate with the position of college football head coach? Leaders of men....

ByBryan Armetta | Sun Sep 04 2022
GMTM Hosts Coaches Referral Program as a Way to Connect Athletes to Olympic Opportunities

GMTM Hosts Coaches Referral Program as a Way to Connect Athletes to Olympic Opportunities

Because our mission at GMTM is to connect athletes to opportunities, we are always looking for new...

ByTiffany Allen | Tue Aug 30 2022
GMTM Referral Program Terms & Conditions

GMTM Referral Program Terms & Conditions

These terms and conditions (“Terms”) apply to your participation in the GMTM Referral Program...

ByTiffany Allen | Tue Aug 30 2022
Why Track & Field Athletes and Runners Should Never Ignore Foot Pain

Why Track & Field Athletes and Runners Should Never Ignore Foot Pain

Full-time track athletes will put in hundreds of hours of workouts each year to help elevate their...

ByScotty Jenkins | Thu Aug 11 2022
How To Navigate Privacy Settings on GMTM

How To Navigate Privacy Settings on GMTM

At GMTM, our mission centers completely around serving athletes and connecting them with...

ByTiffany Allen | Thu Aug 11 2022
Advancing GMTM’s Mission at the William V. Campbell Summit

Advancing GMTM’s Mission at the William V. Campbell Summit

Today, August 4, 2022, marks the beginning of the weekend to celebrate the 4th Annual Campbell...

ByTiffany Allen | Thu Aug 04 2022
How GMTM is helping organizations recruit athletes on an international scale

How GMTM is helping organizations recruit athletes on an international scale

"Sports are going borderless." That is how GMTM founder Joey Grant sums up the unlimited reach his...

ByScotty Jenkins | Mon Jul 25 2022
What are the benefits and drawbacks of playing college sports?

What are the benefits and drawbacks of playing college sports?

Becoming a college athlete is fun, tiring, rewarding, and busy. It is also something that can...

ByLily Ford | Wed Jul 13 2022
Health & Fitness: The Importance Of Body Longevity For High School Athletes

Health & Fitness: The Importance Of Body Longevity For High School Athletes

For most of us the time comes at 18, some a few years after that, and the greats maybe get a decade...

ByJamison White | Mon Jun 27 2022
U.S. Ski & Snowboard Launches Virtual Try Out on GMTM

U.S. Ski & Snowboard Launches Virtual Try Out on GMTM

Pay attention to how any Winter Olympian trains in the off-season, and you’ll see the work doesn’t...

ByScotty Jenkins | Mon Jun 27 2022
How Athletes Can Use Each Category In GMTM Feeds

How Athletes Can Use Each Category In GMTM Feeds

Similar to the news feeds on other social media sites, GMTM Feeds allows you to customize your...

ByScotty Jenkins | Fri Jun 24 2022
GMTM: The Athlete Social Network Empowering Female Athletes

GMTM: The Athlete Social Network Empowering Female Athletes

For the past 50 years, Title IX has played a vital role in empowering female athletes. The barriers...

ByTiffany Allen | Thu Jun 23 2022
The Top Three Things MLB Scouts Look For In High School Baseball Recruits

The Top Three Things MLB Scouts Look For In High School Baseball Recruits

Young baseball players often think their batting average is one of the biggest attractions for MLB...

ByScotty Jenkins | Tue Jun 21 2022
USA Triathlon Partners With GMTM For Future Talent Identification

USA Triathlon Partners With GMTM For Future Talent Identification

For the last few years, we've seen top high school football recruits retitle their position as...

ByScotty Jenkins | Tue Jun 14 2022
College Basketball: Three Biggest Coaching Hires of the Offseason

College Basketball: Three Biggest Coaching Hires of the Offseason

Once upon a time, long before the transfer portal and NIL deals, college basketball offseasons were...

ByBryan Armetta | Sun Jun 12 2022
How Athletes Can Avoid High School Sports Injuries

How Athletes Can Avoid High School Sports Injuries

It is every athlete's worst nightmare, you work hard and train for months in the offseason to...

ByAria Modirmassihai | Wed May 04 2022
How To Participate: Climbing Canada Youth Speed Nationals Virtual Qualifying

How To Participate: Climbing Canada Youth Speed Nationals Virtual Qualifying

The Virtual Qualifying for Climbing Canada's Youth Speed Nationals is a form of talent discovery...

ByScotty Jenkins | Wed Mar 16 2022
How to Claim Your Camp Film for Free With GMTM

How to Claim Your Camp Film for Free With GMTM

GMTM (Game Time) is proud to partner with dozens of top camps across the country with the goal of...

ByLeland | Mon Mar 14 2022
High School Football: Academic All-American Team Nomination Process Extended

High School Football: Academic All-American Team Nomination Process Extended

On Tuesday, High School Football America, the leading site for prep football news and scores around...

ByScotty Jenkins | Wed Mar 02 2022
Climbing Canada Hosts Virtual Qualifying For Youth Speed Nationals

Climbing Canada Hosts Virtual Qualifying For Youth Speed Nationals

You wouldn't think rock climbing athletes would be affected by a global pandemic. What comes to...

ByScotty Jenkins | Thu Feb 24 2022
US Speedskating Hosts Virtual Short Track Challenge For Skaters Of All Ages

US Speedskating Hosts Virtual Short Track Challenge For Skaters Of All Ages

US Speedskating is offering short-track skaters a completely new way to interact and participate in...

ByScotty Jenkins | Sun Feb 20 2022
Bobsled Athlete Found On GMTM Is Selected For USA National Team

Bobsled Athlete Found On GMTM Is Selected For USA National Team

In September of 2020, former Princeton football and track athlete Charlie Volker submitted his film...

ByScotty Jenkins | Tue Feb 08 2022
Olympic Sports: How To Participate In The Road To Gold Winter Tryout

Olympic Sports: How To Participate In The Road To Gold Winter Tryout

The Olympic Winter Games are right around the corner with teams from 100+ nations convening in...

ByScotty Jenkins | Thu Jan 27 2022
USOPC Launches The Road To Gold, Virtual Tryout For Winter Olympic Sports

USOPC Launches The Road To Gold, Virtual Tryout For Winter Olympic Sports

There is just under one month until 86 nations join together for the opening ceremonies of the XXIV...

ByScotty Jenkins | Wed Jan 26 2022
Why College Programs Are Hosting Virtual Visits On GMTM

Why College Programs Are Hosting Virtual Visits On GMTM

There isn't any doubt that 2020 was an unprecedented year for recruiting. No in-person visits....

ByScotty Jenkins | Sat Dec 25 2021
USA Luge Hosts Virtual Talent Search For Hopeful Winter Olympians

USA Luge Hosts Virtual Talent Search For Hopeful Winter Olympians

USA Luge is starting their nationwide search for talent this winter. And they're doing it in a way...

ByScotty Jenkins | Mon Dec 06 2021
Why is Warming Up Important? Beyond the Basics!

Why is Warming Up Important? Beyond the Basics!

Why is warming up before you begin any athletic activity or exercise important? Of course, many of...

ByGrace White | Sat Nov 20 2021