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.
