ConditioningIntermediatecones or lines
Shuttle Run (5-10-5)
An agility drill where you sprint 5 yards, reverse direction for 10 yards, then reverse again for 5 yards. Tests lateral quickness, acceleration, and deceleration.
How to do it
- 1Start in an athletic stance straddling the middle line
- 2Sprint 5 yards to one side, touch the line with your hand
- 3Plant and reverse direction, sprinting 10 yards to the opposite side
- 4Plant again, sprint 5 yards back through the start
Common mistakes
- Rounding too wide at the turns instead of planting sharply
- Standing too upright — stay low through direction changes
- Not touching the lines
Muscles worked
quadricepsglutescalveshamstringscorehip flexors
Variations
Easier
Reduced speed (75% effort) focusing on technique
Harder
Timed pro shuttle with competition standards
Used in
Related exercises
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