5-10-5 Workout: Understanding the Pro-Agility Shuttle Test, Benefits, and How to Perform It

What is a 5 10 5 workout?

The 5-10-5 workout, more accurately known as the Pro-Agility Shuttle Test or 20-Yard Shuttle, is a widely recognized athletic assessment and training drill designed to measure and improve an individual's lateral quickness, agility, and change-of-direction ability.

Understanding the 5-10-5 Pro-Agility Test

The 5-10-5 shuttle is a foundational agility drill commonly used in sports performance testing, most notably at the NFL Combine, to evaluate an athlete's ability to accelerate, decelerate, and change direction efficiently over short distances. It derives its name from the distances covered: a 5-yard sprint, followed by a 10-yard sprint in the opposite direction, and finally a 5-yard sprint back to the starting point.

This test requires three cones placed in a straight line, each 5 yards apart. The athlete starts at the middle cone, sprints to one side, touches a line or cone, changes direction to sprint 10 yards to the opposite side, touches that line or cone, and then sprints 5 yards back through the middle cone.

Purpose and Benefits

The primary purpose of the 5-10-5 test is to quantify an athlete's reactive agility and lateral movement capabilities. It provides valuable insights into:

• Lateral Quickness: The ability to move rapidly from side to side.
• Change of Direction: The efficiency with which an athlete can decelerate, reorient their body, and accelerate in a new direction.
• Acceleration and Deceleration: The capacity to quickly reach top speed and effectively slow down.
• Body Control: Maintaining balance and coordination during rapid movements.

The benefits of incorporating the 5-10-5 into training extend beyond just testing:

• Improved Sport-Specific Agility: Highly relevant for sports requiring multi-directional movement, such as football, basketball, soccer, tennis, and lacrosse.
• Enhanced Neuromuscular Coordination: Trains the nervous system to react faster and coordinate muscle movements more efficiently.
• Injury Prevention: By improving the body's ability to absorb and redirect forces during rapid changes of direction, it can help reduce the risk of non-contact injuries, particularly to the knees and ankles.
• Increased Overall Athleticism: Contributes to a well-rounded fitness profile by developing crucial components of athleticism.

How to Perform the 5-10-5 Pro-Agility Test (Step-by-Step)

Proper execution is key for both accurate assessment and effective training.

1. Setup: Place three cones in a straight line, 5 yards apart. Label them Cone A (left), Cone B (middle), and Cone C (right).
2. Starting Position: The athlete begins at the middle cone (Cone B) in a three-point stance. The hand touching the ground should be on the side they will sprint to first. For example, if sprinting to Cone A first, the right hand would be down.
3. Initial Sprint (5 yards): On command (or timer start), the athlete sprints 5 yards to either Cone A or Cone C.
4. First Touch and Change of Direction: The athlete must touch the designated line or cone with their hand (typically the inside hand relative to the direction of travel). They then immediately change direction and sprint 10 yards to the opposite cone (Cone C if they started at A, or Cone A if they started at C).
5. Second Touch and Change of Direction: Upon reaching the second cone, the athlete again touches the line or cone with their hand. They then immediately change direction for the final time, sprinting 5 yards back to and through the middle cone (Cone B).
6. Finish: The timer stops when the athlete's chest crosses the imaginary line of the middle cone.

Important Technique Cues:

• Stay Low: Maintain a low center of gravity throughout the drill, especially during changes of direction, to maximize power and stability.
• Quick Feet: Use short, rapid steps to accelerate and decelerate efficiently.
• Explode Out of Turns: Push off the outside leg forcefully to generate power for the change of direction.
• Hand Touch: Ensure a clear hand touch on the line or cone as required by the test protocol.
• Look Ahead: Keep your eyes focused on the next cone to anticipate movements.

Key Performance Considerations

Achieving optimal performance in the 5-10-5 shuttle involves mastering several biomechanical principles:

• Deceleration Mechanics: The ability to rapidly reduce speed by absorbing force through eccentric muscle contractions, primarily in the quadriceps and hamstrings. This requires proper body lean and foot placement.
• Reacceleration: Transitioning from deceleration into an explosive sprint, demanding powerful concentric contractions of the lower body muscles.
• Body Positioning: Maintaining an athletic stance with slight forward lean during sprints and leaning into turns to minimize braking forces and maximize momentum.
• Foot Placement: Quick, deliberate steps that allow for efficient force application and direction change, avoiding long, sweeping steps.

Who Can Benefit?

While highly popular in team sports, the 5-10-5 shuttle is beneficial for a broad range of individuals:

• Competitive Athletes: Essential for athletes in sports requiring frequent changes of direction (e.g., basketball, soccer, football, lacrosse, tennis, hockey, volleyball).
• Fitness Enthusiasts: Those looking to improve their functional fitness, coordination, and overall athleticism beyond linear movements.
• Personal Trainers and Coaches: A valuable tool for assessing client progress, identifying areas for improvement, and designing sport-specific training programs.
• Rehabilitation Clients (Post-Clearance): Under professional guidance, can be part of advanced return-to-sport protocols to rebuild agility and confidence after injury.

Incorporating the 5-10-5 into Training

The 5-10-5 can be integrated into training in several ways:

• Warm-up Component: Performing a few repetitions at sub-maximal intensity can effectively prepare the body for more intense agility work.
• Skill Development Drill: Focus on refining technique, emphasizing quick transitions, proper body angles, and efficient footwork.
• Conditioning Tool: When performed for multiple repetitions with short rest periods, it can be an effective way to improve anaerobic capacity and repeat-sprint ability.
• Assessment Tool: Periodically testing allows athletes and coaches to track progress and evaluate the effectiveness of training programs.

Progression Considerations:

• Vary Starting Position: Experiment with two-point stances or even standing starts.
• Reactive Element: Have a coach or partner point to the direction to run, forcing a reactive decision.
• Combine with Other Drills: Integrate into longer agility circuits or sport-specific scenarios.
• Weighted Vests (Advanced): For highly conditioned athletes, light weighted vests can add resistance, but this should be approached cautiously to avoid compromising form.

Safety and Precautions

Due to the high-intensity nature and rapid changes of direction, certain precautions are necessary:

• Thorough Warm-up: Always begin with a dynamic warm-up that includes light cardio, dynamic stretches, and agility-specific movements to prepare muscles and joints.
• Proper Footwear: Wear athletic shoes with good lateral support and grip.
• Appropriate Surface: Perform on a consistent, non-slip surface (e.g., turf, track, gym floor). Avoid uneven or slick surfaces.
• Listen to Your Body: Stop if you experience sharp pain or discomfort. Do not push through pain.
• Gradual Progression: If new to agility training, start with fewer repetitions and focus on mastering technique before increasing speed or volume.
• Hydration: Ensure adequate hydration before, during, and after training.

Conclusion

The 5-10-5 Pro-Agility Shuttle is more than just a test; it's a dynamic and effective drill for enhancing the critical athletic qualities of agility, speed, and change of direction. By understanding its mechanics, benefits, and proper execution, athletes and fitness enthusiasts alike can leverage this fundamental movement pattern to improve performance, reduce injury risk, and elevate their overall athleticism. Incorporate it thoughtfully into your training regimen, prioritize technique, and watch your multi-directional prowess improve.