Typically it is five steps, with the cut arriving on the sixth step.
Think, “One, two, three, and cut on four.”Ĭoming out of the first cut, turn with a steep shin angle, entering into the acceleration phase, the drive phase in a 40 yard dash, we can time it and take the necessary steps to plan out ground impacts to arrive just before the ten yard cut.
#5 10 5 SHUTTLE RUN PRO#
Show more Show more 5:27 5-10-5 Pro Agility Drill Sacrifice Training 139K views 8.
#5 10 5 SHUTTLE RUN HOW TO#
Recognize that running the shuttle is recognizing that it is a technique. The Pro Agility test, also known as the 5-10-5 test or 20-yard shuttle test, is a popular performance test used in field sports. Isiejah Allen of VGA Fitness demonstrates and explains how to run a pro shuttle, also known as the 5-10-5.
All of the weight will be on the inside leg going out of the first cut. The key coming out of the start is taking a side step followed by two more side steps, into a little jump cut coupled with a light swipe on the line. But be warned, if it is too much of a cheat, officials will put it on blast. Also, try to cheat as much as possible in the initial direction to be sprinted. Don’t be too wide and don’t be too narrow. To begin, the athlete wants to be straddling the starting line in a decent, comfortable position. This deeper cut will require an even deeper shin angle to maximize performance and greatly contribute to the deceleration, reacceleration to the finish line. The athlete will get to the ten yard marker, having to repeat, at a higher speed, the cut to get out. This is very similar to the first five to ten yards of a 40 yard dash or 100 meter dash. Now the athlete is entering into what is essentially a dynamic start position for a sprint, so the athlete has to come out of that first cut as quickly as possible, accelerating rapidly. Accuracy and Criterion-Related Validity of the 20-M Shuttle Run Test in Well-Trained Young Basketball Players. The athlete has to have a dynamic contraction after the initial static contraction, with a ton of force absorption within the first turn, utilizing that force to get out of there. In turn, this tests how rapidly the athlete can get out of that steep position. The athlete will almost side shuffle as they drive towards that five yard line.Īrriving at the five yard line, the athlete will be breaking down, creating a very steep shin angle to generate a lot of force within a very deep position. might set this up like a typical 5-10-5 with a reaction component. Knowing that technique is involved, coaches need their athletes to focus on the first two, side driving steps. Details of running a Reactive Shuttle with DashrBlue app-controlled, wireless timing. Follow our 2023 NFL Combine tracker, top performers, participants, live results and. We know the athlete starts with a static contraction that needs to propel them laterally technique is involved in optimizing performance. Find out the top 2023 NFL Combine performers.
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