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, 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: What makes this a Super Shuttle is doing 5 Pro Agilities in a row without going outside the cones. To do that, the athlete finishes the pattern described above, but once the athlete finishes at the middle cone, begin a jog to the outside cone, stop turn, walk to the middle cone and take off in the opposite direction. Do not stop to get in the original starting position.
