HOW to Run a Perfect Pro Agility

March 18, 2013

The Pro Agility (also known as the 5-10-5 or short shuttle) is one of the standard tests used to evaluate agility and change of direction performance.  Last week we talked about the crossover (see Sparta Point) which is really the foundation for change of direction.  Today we will talk about how the crossover impacts the Pro Agility, and how this drill can be used as a tool to get quality reps of agility work.

The Start

The start really comes down to having a strategy for this drill.  Getting your body set and knowing your steps is the key to making the most of your opportunity to run a fast time.

  • Body set - ready to drive through the outside edge of the foot
  • 2 crossover steps into the first cut
  • 5 Steps to the second cut (7 for shorter athletes - under 5'5")
  • Accelerate through the finish

The Cuts

Getting in and out of your cuts without leaking force is the key to running a fast agility.  Ultimately it comes down to controlling your body angle and center of mass in relation to the ground.  This allows athletes to “bounce” out of each cut.

It all comes down to

  • Angles
  • Center of Mass
  • Center of Pressure on the Foot
This will allow you to minimize force leaks in each cut.

We generally see two types of athletes; ones who have really quick steps and run slow times, and ones who take long steps and run fast times.  This relates to each athletes movement signature TM and their ability to use their technique.  Athletes with high DRIVE will take longer smoother strides, while LOAD and EXPLODE athletes(see Sparta Point) will be choppier and struggle to keep their footing.  So, train your movement signature TM and use the Pro Agility to get quality reps on your change of direction mechanics.

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