How to Ace the 5-10-5 Shuttle Run

STACK Expert Joseph Potts offers five solid tips to help you ace the 5-10-5 Shuttle Run, a.k.a. the Pro Agility Drill.

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The 5-10-5, a.k.a. the Short Shuttle Run or Pro Agility Drill, is the method preferred by football coaches and scouts to test a player's quickness. Three cones are lined up 5 yards apart. Start at the middle cone.

  • Start by straddling the line in a 3-point stance.
  • Explode laterally.
  • Run 5 yards either to the right or left and touch the line with your hand.
  • Reverse direction and sprint 10 yards to the far line.
  • Touch the line and sprint back to the middle line.

My fastest athletes have been Oklahoma State University defensive back Bryant Reber, who ran a 3.87 during summer testing, and pro football player Aaron Hodges, who ran the fastest (3.92) 5-10-5 at the regional NFL Scouting Combine.

With the tips below and lots of practice, you too can have a shot at acing the 5-10-5 Shuttle Run.

Pro Agility Drill
1. Stagger your feet. Drop the foot in the direction you plan to go slightly behind the other foot. Most test monitors will allow you to place the toe of that foot in line with the ball of the opposite foot. This opens the hips and allows you to gain ground more efficiently.

2. Distribute your weight unevenly. Load the leg in the direction you plan to run. This may not seem like much, but it saves you time by not having to shift your weight to get moving.

3. Gain ground on your first step. Too many athletes stand up or drop-step before actually gaining ground. Explode laterally on your first movement.

4. Stay low. Stay low during your turns to change direction more efficiently. It's like being an SUV versus a sports car. The higher your center of gravity, the more likely you are to lose your balance.

5. Sprint through the finish. Don't pull up as you approach the finish line. Sprint through the end just as you would in a 40-Yard Dash.

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Photo Credit: Getty Images // Thinkstock