SkillIntermediatecones or line markers
Pro Agility Drill (Football)
A timed agility test used at the NFL Combine: sprint 5 yards one direction, 10 yards back, then 5 yards to finish. Measures change-of-direction speed and acceleration.
How to do it
- 1Start in a three-point stance straddling the middle line
- 2Explode 5 yards to one side, touch the line
- 3Plant hard and sprint 10 yards to the opposite line, touch it
- 4Plant and sprint 5 yards back through the start
Common mistakes
- Standing up during transitions instead of staying low
- Wide, looping turns rather than sharp cuts
- False starting — wait for the go signal
Muscles worked
quadricepsglutescalveshamstringscorehip flexors
Variations
Easier
Walk-through at half speed to learn the pattern
Harder
Timed with a stopwatch or electronic timing system
Used in
Related exercises
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