Adiletix - Pro Agility Drill (5-10-5) - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Pro Agility Drill (5-10-5)
1 - Set up three markers (cones or lines) in a straight line, with the middle marker as the starting point and the two outer markers placed 5 yards to each side.
2 - Start in a two-point athletic stance at the middle marker, feet shoulder-width apart, knees slightly bent, and hips lowered.
3 - On your signal, sprint 5 yards to the right, touching the ground at the right marker with your right hand.
4 - Immediately change direction and sprint 10 yards to the left, touching the ground at the left marker with your left hand.
5 - Drive hard off your left foot and sprint the final 5 yards back through the middle marker to finish the drill.
6 - Focus on staying low during direction changes, driving powerfully off the outside foot, and maintaining short choppy steps as you approach each marker.
7 - Record your time and repeat the drill, alternating the initial direction each rep to train both sides equally.
