Pro Agility

Equipment: 3 cones


Set Up: The 3 cones are five yards apart from each other for a total of 10 yards


Pattern: Starting with a three-point stance at the middle cone, take an explosive first step and drive laterally to one of the outside cones. Touch the ground with the same hand as the direction you are running, so if you went left, use your left hand and same for the right. Then sprint 10 yards to the furthest cone, touch the ground with your hand, sprinting back through the middle cone to finish the drill.


Description: The Pro Agility or 5-10-5 shuttle is one of the most popular drills when measuring change-of-direction. Repeat this drill going the other direction, and always do an even amount of reps going both right and left.

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