Speed & agility · Change of direction · Intermediate · ~4 min
Change-of-direction shuttle (5-10-5)
Sharp changes of direction with low hips, as when moving from one corner to another.
▶ Pro Agility Drill (5-10-5) — PLT4M (YouTube)
More videos: 5-10-5 Pro Agility Drill (Sacrifice Training) · Instructions for the Pro Agility Test (5-10-5) (SKLZ)
Prescription4 × 1 reps · rest 1:15
EquipmentCones / markers
ImpactModerate
FormatSolo
Starting position
Three cones in a line, 5 m apart. Start at the middle cone in a ready stance.
How to do it
- Sprint to one end cone and touch the line or cone with your hand.
- Change direction and sprint past the middle to the far cone; touch.
- Finish by sprinting back through the middle.
Technique cues
- Low hips at the turn
- Plant the outside foot
Common mistakes
- Rounding the turns
- Standing up tall
Easier
Shorter distances (2–3 m) at 70% effort.
Harder
Reactive start: partner points the first direction.
Safety
- Warm up first; stop if you slip.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.