These drills require 180° changes of direction. They will challenge your ability to move side to side, and control your body while decelerating and re-accelerating efficiently. Stay low throughout all changes of direction.
5-10-5 Agility Drill
- Begin straddling the midline or just behind the middle cone, Cone A
- Perform a crossover step (pictured to the right) and sprint to touch the ground next to Cone B
- Plant, Transfer, and Accelerate – Crossing over again and sprint to touch the ground by Cone C
- Perform one last crossover and sprint past Cone A to finish
- NEVER turn your back away from the cones when cutting
.
5-10-5 Multi-Direction Drills
- These drills are options for a multi-directional emphasis in the 5-10-5 drill
- Execute one or a mix of the following movements, using the 5-10-5 pattern:
- Side shuffle (Do not cross feet)
- Forward sprint 5 yds, Backward sprint 10 yds, and Forward sprint 5 yds
- Backward sprint 5 yds, Forward sprint 10 yds, and Backward sprint 5 yds
- Side to Side with a Crossover step (i.e. finish with the normal 5-10-5 drill above)
.
Nebraska Agility Drill
- Begin on a course with 2 lines, 5 yds apart (image below)
- The circles below represent cones
- Sprint 5 yds to the 1st cone and round it
- Continue 5 yds back to the 2nd cone and round it
- Sprint 5 yds to the opposite line and touch it with your hand
- Backpedal sprint 5 yds through the line to finish.
..
.
.