If you want your players to move faster, cut sharper, and react more efficiently, the 5-10-5 Agility Drill should be part of your training plan. The 5-10-5 Agility Drill is also called the Pro Agility Shuttle or Short Shuttle. This classic athletic movement test measures acceleration, deceleration, and change of direction (these three traits directly translate to sport performance.

Let’s break down how to run the drill, key coaching tips, and why it’s one of the best agility tests for any athlete.

What Is the 5-10-5 Agility Drill?

The 5-10-5 drill measures an athlete's ability to accelerate, stop, and change direction quickly while maintaining balance and control. This drill is also known as the Pro Agility or Short Shuttle. You will need three cones spaced in a straight line five yards apart. The athlete will start at the middle cone and, when ready, run to the right, touch the cone, turn, run to the outer cone, touch the line, and then sprint past the middle cone. This drill is used in baseball, football, soccer, and many other sports because it mimics real game movements with quick bursts, sharp turns, and reaction to directional changes.

Setup:

• Place three cones in a straight line, each 5 yards apart.

• The athlete starts in a ready position at the middle cone.

Execution:

1. On command, sprint 5 yards to one side and touch the line or cone with a hand.

2. Immediately change direction and sprint 10 yards the other way.

3. Change direction again and sprint 5 yards back to the starting point.

The athlete covers 20 total yards while changing direction twice.

What Does the 5-10-5 Drill Test?

This simple but powerful drill measures multiple aspects of athleticism at once:

• Acceleration: How quickly the athlete can reach top speed.

• Deceleration: How efficiently they can slow down and stop under control.

• Change of Direction: How well they can plant, pivot, and push off the inside foot.

• Reaction Time: Responding quickly to the start signal or movement cue.

• Coordination: Keeping body control through transitions and cuts.

Elite high school athletes often complete the drill in 4.2–4.6 seconds, depending on the sport and surface.

👉 Read The Complete Guide to Baseball Agility Drills for more drills you can use today.

Coaching Tips for Better 5-10-5 Performance

This drill is all about efficiency — not just raw speed. A few simple adjustments can help your players cut valuable time off their runs.

Coaching Tips:

• Keep a low center of gravity when changing direction.

• Push off the inside foot to generate power through each cut.

• Keep eyes up and hips square during transitions.

• Run through the finish line — don’t slow up early.

Pro Tip: Film your players from the side to analyze their form and foot placement. Small tweaks in posture and plant angles can make a big difference.

Looking for the 5-1-5 Agility Drill from a Sports Science perspective, you can read this article in Sports Science Insider.

Why the 5-10-5 Agility Drill Works

The 5-10-5 Agility Drill is effective because it simulates game-speed movement in a controlled environment.

In baseball, it mirrors the quick burst from the ready position, the stop-start motion of fielding, and the rapid transitions between bases.

By training acceleration, body control, and quick recovery, athletes build real-world agility — the kind that wins plays.

Final Thoughts: Add the 5-10-5 Drill to Every Training Plan

If you want faster first steps, sharper cuts, and better body control, the 5-10-5 Agility Drill should be a cornerstone of your baseball conditioning program.

It’s easy to set up, measurable, and proven to develop athletic movement patterns that carry over directly to the field.

To take your team’s training further, check out The Complete Baseball Strength & Conditioning Manual — a ready-to-use system built for high school coaches who want to improve speed, agility, and power in every player.

👉 Get The Complete Baseball Strength & Conditioning Manual here.