MS, PT, FMS Certified, Certified Sports Nutritionist
When it comes to measuring quickness, the standard measurement deployed by most athlete performance specialists and sport coaches is the Pro Agility Shuttle Test or 5-10-5. The test enables coaches to determine the power and efficiency of an athlete to not only start, but to change direction and sprint. It is not a perfect test, but over the years we have been able to establish some industry bench marks that that would allow us to compare and evaluate one athlete against his or her peers to determine which one has more athletic ability and stands a better chance of being successful at their sport.
How the test is administered:
The test starts at the center point of a 10-yard span. The athlete straddles the center line facing the timing coach with his left hand on the center line. The athlete will start on his own “ready” and the timer will start the watch on first movement. The athlete begins the drill by running to his right 5-yards and touch the line with his right hand, change direction and sprint to his left 10-yards and touch that line with his left hand. The athlete will finish the drill by running through the line where he originally started. The same drill is repeated starting to the left first.
The shuttle times have become increasingly more important to an athlete’s ability to get recruited or scouted. Collegiate coaches and professional scouts are using these times as one of several measuring sticks to determining an athlete’s ability to play at the next level. So crucial are these times that as performance coaches we had to develop a system to not only enhance the athletes ability to complete the drill, but to develop technique that enables the athlete to run a lower time in the drill.
Pro Agility Shuttle Mechanics and Drills:
- The bi-lateral staggered stance broad jumps (resisted and non-resisted).
- Lateral broad jumps (resisted and non-resisted).
- Lateral step and crossover to the first 5-yard line touch.
- Proper shin angles in and out of the change of direction.
- Proper acceleration and deceleration technique.
- Perfecting the second change of direction (run-to-run).
- Finishing through the line at max effort with a proper power line without leaning at the waist.
Just as all of the athletic oriented tests that coaches design, it’s only one aspect of the overall evaluation. Over the years there have been times established that can determine whether an athlete has the starting and changing of direction quickness needed to play a particular position in one sport or another. Note: these times are based on male athletes.
3.9 to 4.0 – Elite
4.0 to 4.2 – Pro
4.2 to 4.6 – Good
4.6 to 5.0 – Ok
5.0 to 5.4- Below Average
5.4 and above – Poor
You can use this scoring system to see how you rank. Remember, technique as much as anything is responsible for increases or decreases in time, so make sure you do your research, practice good form, and increase your 5-10-5 time to at least an OK level for college level athletics and hopefully to a Good or better level for scholarship consideration (depending on your position).
Below is a chart for 2011 NFL combine 20-yard short shuttle times (also known as the 5-10-5 or Pro Agility)
We will be teaching these drills and helping athletes lower their times this Spring in both our Football Combine Prep Training and our Explosive Speed Academy.
Both p rograms start March 6th
Norms for 5-10-5 Shuttle by Sport, Population and Gender