The ability to cover ground quickly defines speed. But when you're playing your sport (unless you're a sprinter), chances are you won't be running in a straight line for more than a few consecutive seconds. That means true sport speed is more about covering short distances quickly and fluidly changing directions.
The 5-10-5 Shuttle Drill, also known as the Pro Agility Drill, is a great tool for working on your agility and short-distance explosiveness. It is one of the most prominent events at the NFL Combine, because it reveals how well prospects can move laterally. If you can run the 5-10-5 Shuttle in less than 4.5 seconds, you're doing pretty well. Any time under 4 seconds is downright blazing and would be a top-10 time at the 2015 NFL Combine.
How to Perform the 5-10-5 Shuttle Drill
- Set up three cones in a straight line 5 yards apart.
- Start at the middle cone in a three-point stance.
- Begin by performing a crossover step to either your left or right.
- Sprint to touch the cone in that direction.
- Change directions and sprint to the farthest cone.
- Touch that cone, change directions and sprint back through the middle cone.
- Alternate the direction you run with each rep
Sets/Reps: 8 total reps
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