Pro agility 5-10-5: acceleration and deceleration with and without ball
The 5-10-5 pro agility (short shuttle) test adapted to football: three cones 5 m apart, lateral start, two 180-degree changes of direction and a second run dribbling the ball.
Salida lateral explosiva y tocar la línea con la mano derecha.
Objective
Improve acceleration from a standstill, deceleration in 2-3 steps and re-acceleration in the opposite direction, first without the ball and then keeping control while dribbling.
Organisation
Three lines of two cones 5 m apart (left, centre and right line). The player straddles the centre line with one hand on the ground. Two parallel lanes: one without the ball (timed) and one with the ball. Groups of 3-4 per lane; each repetition lasts about 5 seconds with 45-60 seconds of recovery. 6-8 repetitions per player alternating the starting side.
Development
- 1Starting position: feet shoulder-width apart, weight on the balls of the feet, one hand on the ground over the centre line.
- 2On the signal, explosive lateral start of 5 m to the right and touch the line with the right hand.
- 3180-degree change of direction and 10 m sprint to the left line; touch with the left hand.
- 4Second 180-degree cut and 5 m sprint back through the centre line: the clock stops.
- 5Repeat starting to the left.
- 6Ball lane: the same course dribbling; at each line the ball must be stopped with the sole before changing direction, pushing off with the outside foot.
- 7Benchmarks without the ball: under 4.5 s is a good score and under 4 s excellent. Record the best time on each side.
Coaching points4
- The first stride is lateral and explosive: do not stand up before accelerating.
- Before each line lower the centre of gravity and count the steps so you do not overshoot.
- The outside foot brakes and drives towards the new direction; the inside foot only follows.
- With the ball, stop it with the sole and push off with the outside of the foot.
Common mistakes3
- Short, choppy steps near the line instead of a controlled cut.
- Standing upright too early and losing acceleration.
- Touching the line with the wrong hand or overrunning it.
Variations3
- Visual-stimulus start: the coach points to the starting side at the last moment.
- Pairs competition in facing lanes: first to cross the centre line wins.
- Finish the last 5 m with a ground pass to a partner behind the centre line.
Progressions2
- Use 5-10-5 yards (4.57 m) to compare with the official benchmark tables.
- Chain two courses back to back (10 s of work) with 90 s of rest.
Regressions2
- Mark the lines with flat discs and allow touching with either hand for U14.
- Reduce to 4-8-4 m and run the ball lane at half speed.
Tips
- Use a stopwatch or timing gates and log times to compare pre-season and in-season.
- Avoid slippery grass: the test loses its value if players slide.