Drill library · Fitness

⚡ 5-10-5 Pro Shuttle

Explosive COD — touch one side, 10-yard sprint, touch, finish through the middle.

Steps

1. Mark three lines: lines 10 yards apart; you start at the center.
2. Sprint 5 yards to touch right line with hand; plant and sprint 10 to far line; touch; sprint 5 through the middle past start.
3. Repeat leading left; 5 full cycles; 90 s walk between rounds, 2 rounds.

Coaching points

• Sink before first step

Progressions

• Less rest between cycles

More in this category

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• T-Drill Cone Pattern
• Tempo Interval Runs
• Agility Ladder Neural Warm-Up
• Single-Leg RDL (Bodyweight)
• Nordic Hamstring Eccentric