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5-10-5 (Pro) Agility Test (All Sports)

5-10-5 OR PRO-AGILITY TEST A common test of agility is the 5-10-5, or pro-agility test, also known as the 20-yard shuttle run.

The pro agility test is best suited for athletes in sports like basketball, baseball, softball, soccer, and volleyball, in addition to American football. It also tests the reflexes that an athlete performs during the sport.

EQUIPMENT: Track or field where the distance can be measured. Tape measure, Stopwatch or timing gates, Cones or tape to indicate course layout.

PROCEDURE: After instructing the athlete on the correct performance of the test,

1. The athlete lines up at the start line. The athlete should face forward and typically an upright stance is recommended.

2. The athlete is given a countdown, either verbally or, if using timing gates, by using the beeps programmed into the timing gate unit.

3. The athlete starts the test by turning to the left and sprinting for 5 yards; then turning to the right and sprinting for 10 yards before turning back to the left and sprinting for 5 yards. This returns the athlete to the start line. The lines marking the distance must be contacted by the foot. The athlete, at the first instance may turn right or left depending on his comfort and the rest follows.

4. The athlete allowed two or three trials, with three- to five-minute rests between them to ensure nearly full recovery.

5. Inspecting personnel should be at the start/finish line. The test starts and on the same line.

6. If using a stopwatch, start the watch at the athlete’s first movement. Times are typically recorded to the nearest 0.01 seconds. Consistency in equipment from test to test and with the same athlete performing repeated tests is essential.

1
• Place two cones 10 yards apart.
2
• The athlete starts at the midpoint with feet and body facing straight ahead so that the objects are to his left and right. The athlete starts in a 3 point stance.
3
• The athlete starts at the midpoint with feet and body facing straight ahead so that the objects are to his left and right. The athlete starts in a 3 point stance.
4
• Then turn and sprint to the opposite end line (10 yards).
5
• Finish by turning and sprinting across to the original starting position.

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