Kurt Hester, D1 Sports Training National Training Director and one of the driving forces behind The Dominant One Challenge, joins us periodically to give instructional tips on how to master your training and dominate your sport. In this article, Hester provides detailed guidelines on technique for the 20-Yard Shuttle (5-10-5). For more information on the TD1 Challenge, visit their website at thedominant1.com.
Football is a game of short bursts of speed and direction changes. Coaches are looking for athletes who can quickly accelerate, decelerate, change direction and reaccelerate. This is how football players are able to cut and get open for a pass, run through a hole or cover an opponent.
At the NFL Combine, coaches and scouts watch the 20-Yard Shuttle (also called the 5-10-5 or Pro Agility Shuttle) to evaluate athletes on these short bursts of speed and agility. The drill also tests coordination and flexibility and shows how well athletes can drop their center of gravity, lower their hips and move laterally. The faster you can perform this drill, the more athletic you are.
Assume starting stance with right hand down, chin tucked, knees bent, feet slightly staggered, right foot back, heels off ground, both feet on power pads (balls of feet), and left arm tucked to side.
Take an explosive crossover step with left foot to the right and plant left foot two to three feet from the line; keep shoulders square. Sprint five yard to cone.
Decelerate and plant on right foot with chin tucked to left knee and right hand and foot touching line; keep hips low and do not swat line.
Push off left foot, drive forward and sprint eight yards to far cone.
Decelerate and plant on left foot with chin tucked to right knee and left hand and foot touching line; keep hips low and do not swat line.
Push off of right foot, drive forward and sprint as quickly as possible through the finish line. Sprint five yards past the finish line to avoid slowing down prematurely.
Check out previous episodes of the TD1 Minute to learn proper technique for the: