Mastering the 5-10-5 Drill
By Mark Keil, CSCS
Posted on July 3, 2024
By Mark Keil, CSCS
Posted on July 3, 2024
Agility drills are integral to enhancing athletic performance across various sports, and one of the most renowned drills is the 5-10-5, also known as the pro agility drill.
This Drill tests an athlete’s speed and ability to change direction quickly and efficiently.
Understanding its significance and mastering its execution can significantly elevate an athlete’s agility and overall performance.
Overview
The 5-10-5 Drill is a short-distance agility test to measure an athlete’s lateral quickness and explosiveness.
Commonly used in football, basketball, soccer, baseball, and other sports where rapid changes in direction are crucial, the 5-10-5 Drill is conducted over a 20-yard distance and involves three cones placed 5 yards apart in a straight line.
How to Perform the 5-10-5 Drill
Step 1: Move into the Starting Position: Begin in a three-point or athletic stance (chest up, feet shoulder-width apart, slight bend in the knees, and weight balanced evenly between feet) behind the middle cone.
Step 2: Explode out of the starting position and sprint forward 5 yards to the cone on your right. Focus on driving your knees and your arms to generate maximum speed.
Step 3: Upon reaching the first cone, plant your outside foot firmly and use it to pivot and change direction. Keep your center of gravity low and maintain proper mechanics to ensure efficient movement.
Step 4: Immediately sprint 10 yards opposite the cone on your left. Again, maintain proper form, focusing on accelerating quickly out of the change of direction.
Step 5: Upon reaching the second cone (15-yard mark), execute another quick change of direction using the proper technique. Then, sprint the final 5 yards back through the starting cone, completing the Drill.
Coaching Tips: Drive the arms powerfully from front to back, create a good forward lean when sprinting, keep your center of gravity inside the outside foot as you change directions, and sprint all the way through the middle cone (don’t slow down early!).
Benefits of the 5-10-5 Drill can be found by clicking here.
If you’re in Tulsa, Oklahoma, and want your athlete to improve their quickness in sport, schedule a FREE Speed & Agility Session.
I train athletes every week, across almost every sport, at World Baseball Outreach. In my program your athlete will learn how to run faster and be more explosive in sport!
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