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ATHLETE · Quick Feet

Quick Feet — 5-10-5 Shuttle

A short change-of-direction test, tracked as a personal best.

Achievement standardComing soon

Personal best for now. Achievement standards come after team baseline testing. Two attempts, starting in opposite directions — record the faster valid time.

How it works
  • Timed by anyone. Anyone responsible can time or measure it — a parent, teammate, sibling, Glen or Jeff. You log the result yourself.
Setup
5-10-5 shuttle layoutThree cones in a straight line, 5 yards apart: cone A on the left, START in the middle, cone B on the right. Run 1: start to A, 5 yards. Run 2: A to B, 10 yards. Run 3: B back through the middle finish, 5 yards.ASTARTB5 yd5 yd1 5 yd2 10 yd3 5 ydFINISH

START → A → B → FINISH through the middle

Or the mirror: START → B → A → FINISH.

5 yd ≈ 4.6 m · Total 20 yd ≈ 18.3 m

  1. Set out three cones in one straight line, 5 yards (about 4.6 m) apart: left cone, middle cone, right cone.
  2. Start at the middle cone. The clock starts on your first movement.
  3. Sprint 5 yards to one outside cone and touch the line or cone area.
  4. Turn and sprint 10 yards all the way to the opposite outside cone. Touch.
  5. Turn and sprint 5 yards back through the middle. The clock stops when you cross the middle line.
  6. That's 20 yards (about 18.3 m) in all. Do it twice — once starting left, once starting right — and log the faster valid time.
A valid attempt
  • You touch or reach both outside lines.
  • You stay under control through each turn.
  • You complete the full 5-10-5 pattern.
Technique
  • Lower your hips before the turn.
  • Plant outside the cone or line.
  • Push hard out of the cut.
  • Accelerate through the final middle line.
Log your personal best
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