5-10-5 Drill: Benchmarks, Factors, and Improvement Strategies

What is a good time for a 5-10-5 drill?

A "good" time for a 5-10-5 drill is highly relative, depending on an individual's athletic background, sport, and training level, but generally, elite athletes often achieve times under 4.3 seconds, while a well-trained recreational athlete might aim for under 5.0 seconds.

Understanding the 5-10-5 Drill: A Test of Agility

The 5-10-5 drill, also known as the Pro Agility Test or 20-Yard Shuttle, is a widely recognized measure of an athlete's ability to rapidly change direction, accelerate, and decelerate. It assesses lateral quickness, body control, and anaerobic power, skills critical in many sports like football, basketball, soccer, and tennis.

The drill is set up with three cones:

• Start Cone: The athlete begins at a central cone.
• Side Cones: Two additional cones are placed 5 yards to either side of the start cone.

The athlete performs the following sequence:

1. Starts in a three-point stance at the center cone.
2. Sprints 5 yards to one side, touches the line with their hand.
3. Changes direction and sprints 10 yards past the center cone to the opposite side, touching that line with their hand.
4. Changes direction again and sprints 5 yards back through the center cone, completing the drill.

Timing begins on the athlete's first movement and stops when they cross the center cone after the final 5-yard sprint.

Benchmark Times for the 5-10-5 Drill

What constitutes a "good" time is subjective and depends on the population being tested. However, established benchmarks can provide a valuable reference.

• Elite Male Athletes (e.g., NFL Combine):
  • Exceptional: Sub 4.0 seconds (rare, truly elite)
  • Excellent: 4.0 - 4.2 seconds
  • Very Good: 4.2 - 4.4 seconds
  • Good: 4.4 - 4.6 seconds
  • Average for D1 College Athletes: 4.3 - 4.5 seconds
• Elite Female Athletes:
  • Excellent: Sub 4.5 seconds
  • Very Good: 4.5 - 4.8 seconds
  • Good: 4.8 - 5.1 seconds
• Well-Trained Recreational Athletes/General Fitness Enthusiasts:
  • Good: 4.8 - 5.5 seconds
  • Average: 5.5 - 6.5 seconds
• Youth Athletes (Developing):
  • Times can vary significantly based on age, maturity, and training experience, often ranging from 5.5 to 7.0+ seconds. Focus should be on proper technique and progressive improvement rather than absolute times.

It's important to note that these are general guidelines. Position-specific demands within a sport also influence what is considered a "good" time. For example, a wide receiver or defensive back in football might aim for a faster time than an offensive lineman.

Factors Influencing 5-10-5 Performance

Several key factors contribute to an athlete's performance in the 5-10-5 drill:

• Neuromuscular Efficiency: This involves the nervous system's ability to rapidly recruit muscle fibers, control movement, and react to stimuli. Rate of force development, the speed at which muscles can generate force, is crucial for quick acceleration and deceleration.
• Strength and Power:
  • Lower Body Strength: Strong glutes, hamstrings, and quadriceps are essential for powerful pushes off the ground and effective braking.
  • Core Stability: A strong core provides a stable base for the limbs to generate force, improving balance and transfer of power during changes of direction.
  • Plyometric Ability: The ability to absorb force (decelerate) and immediately re-apply it (accelerate) is vital.
• Technique and Biomechanics:
  • Body Lean: Leaning into the direction of travel during acceleration and leaning away during deceleration is key for efficient movement.
  • Footwork: Short, quick steps allow for rapid changes of direction.
  • Arm Swing: Powerful arm drive contributes to overall momentum and balance.
  • Low Center of Gravity: Maintaining a low athletic stance improves stability and allows for quicker cuts.
• Anthropometry: While less trainable, body dimensions can play a role. A lower body mass index (BMI) or a higher power-to-weight ratio can be advantageous.
• Surface and Footwear: The type of surface (e.g., artificial turf, grass, hardwood) and the athlete's footwear (cleats vs. athletic shoes) can significantly impact grip and therefore performance.
• Fatigue: Both acute (during a single session) and chronic (over time due to overtraining) fatigue can degrade performance.

How to Improve Your 5-10-5 Time

Improving your 5-10-5 time requires a multi-faceted approach focusing on strength, power, technique, and agility.

• Specificity of Training: Regularly practice the 5-10-5 drill itself, focusing on perfect technique rather than just speed initially.
• Strength Training:
  • Lower Body Compound Lifts: Squats (back, front, goblet), deadlifts (conventional, sumo, RDLs) build foundational strength.
  • Unilateral Exercises: Lunges, step-ups, and split squats improve single-leg strength, crucial for pushing off during changes of direction.
  • Calf Raises: Strong calves aid in powerful push-offs.
• Power and Plyometric Training:
  • Explosive Movements: Box jumps, broad jumps, vertical jumps enhance reactive strength and power.
  • Deceleration Drills: Exercises like drop jumps and controlled bounds teach the body to absorb force efficiently.
  • Lateral Plyometrics: Lateral bounds and shuffles improve side-to-side power.
• Agility and Change of Direction Drills:
  • Cone Drills: L-drills, T-drills, and figure-eight drills improve multidirectional agility.
  • Mirror Drills: Reacting to a partner's movements enhances reactive agility.
• Technique Refinement:
  • Video Analysis: Record your drill performance to identify weaknesses in footwork, body lean, and arm swing.
  • Coaching Cues: Focus on cues like "plant and push," "stay low," and "drive through the turn."
• Core Stability Training: Incorporate planks, side planks, Russian twists, and medicine ball throws to enhance core strength and transfer of power.
• Warm-up and Cool-down: A dynamic warm-up prepares the muscles and nervous system, while a proper cool-down aids recovery.

The Broader Context: Why the 5-10-5 Drill Matters

Beyond a mere time, the 5-10-5 drill is a valuable tool for:

• Performance Assessment: It provides objective data for coaches and athletes to track progress over time and identify areas for improvement.
• Talent Identification: In sports, it helps identify athletes with superior agility and quickness.
• Injury Prevention: Training for the 5-10-5 drill strengthens the muscles and connective tissues involved in rapid deceleration and change of direction, potentially reducing the risk of common athletic injuries like ankle sprains and ACL tears.
• Sport-Specific Transfer: The movement patterns closely mimic those found in many sports, making it a highly relevant training and assessment tool.

Conclusion: Setting Realistic Expectations

While chasing a faster time in the 5-10-5 drill can be motivating, it's crucial to set realistic expectations. Focus on consistent training, refining your technique, and progressively challenging your body. Your "good" time is ultimately about improving your personal best and developing the foundational athletic qualities that translate to better performance and reduced injury risk in your chosen activities. Consult with a qualified strength and conditioning coach to develop a personalized training program to optimize your agility and speed.