Pro Agility 5-10-5
- Prescription
- 6 × 20 yd · 90 s restabout 8 min
- Players
- Solo
- Equipment
- Cones
Three cones spaced five yards apart. Start in the center, run five yards to one side, ten to the other, and five back. This is the benchmark test for the position, and, most importantly, the only drill where stopping and restarting truly follow one another. The final step in the progression.
Key points
- The planting foot lands flat and outside the center of gravity: it provides the base of support.
- The hips turn before the shoulders when changing direction.
- Six sets, three on each side.
- Ninety seconds between each set, full recovery.
- Time yourself: this is one of the few measurable benchmarks you can track on your own.
Common mistakes
- Rounding the turn instead of breaking, which gives a flattering time and no work.
- Planting your foot under you, so you have nothing to push off on the way back.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate · Advanced
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