5-10-5 Pro Agility

Originally a football (gridiron) drill, 5-10-5 is now a standard across most sports because it's such a clean test of hip turn and acceleration out of a change of direction — not just straight-line speed. It's one of the shorter, more explosive tests in the session.

• Three cones in a straight line, each 5m apart

1. 1Start straddling the middle cone, in a low athletic stance.
2. 2Sprint 5m to the right and touch the line at that cone.
3. 3Change direction and sprint 10m to the left, touching the line at the far cone.
4. 4Change direction again and sprint 5m back through the middle cone to finish.

2 attempts, one starting in each direction — your best (fastest) time is recorded.

• Touch the line with your hand at each turn — a missed touch means the attempt doesn't count.
• Drive low out of each direction change rather than standing up through the turn.

• This drill loads the hips and ankles hard on each turn — a full warm-up matters more here than almost any other station.
• Court shoes with secure lacing; a loose shoe at full speed through a cut is a real ankle-roll risk.