← EXERCISE LIBRARYAgility
Pro Agility Shuttle
5-10-5Sprint five yards one way, ten back, five to finish, with two 180-degree cuts. The standard test of short-area change of direction and hard deceleration.
- 01Set three cones in a line five yards apart and start straddling the middle cone in a three-point or athletic stance.
- 02Sprint five yards to one outside cone and touch the line with the near hand.
- 03Plant the outside foot, drop the hips and drive back ten yards to the far cone, touching again.
- 04Turn and sprint the final five yards through the middle cone without slowing down.
- 05Rest 60 to 90 seconds and run 4 to 6 reps, alternating the opening direction.
- 01Get low before you turn, not while you turn.
- 02Plant outside the body line.
- 03Run through the finish.
- 01Rounding the turns — the drill exists to train a sharp plant and every rounded turn avoids the hard part.
- 02Staying tall into the cut — a high centre of mass means you cannot generate a horizontal push and the knee takes the load.
- 03Running rep after rep with short rest — this is a speed drill, and tired reps train slow change of direction.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.