Evaluating Soccer Speed: Pro (5-10-5) Agility Test

In the game of soccer, a change of direction occurs repeatedly throughout a 90-minute match, about every 4-5 seconds. The outcome of the match is largely determined by the speed and efficiency at which those changes of direction occur.ChampionsQuestChangeDirection

The 5-10-5 Shuttle or Pro Agility Test measures an athlete’s ability to accelerate, decelerate, change direction, and re-accelerate as fast as possible. The athlete is evaluated on their ability to be explosive in their starts and turns while keeping their body under control to limit inefficient movements. These traits are essential in any sport that requires quick cuts and changes in direction, such as soccer. Pro-Agility

FullSizeRender 21The implementation of this test is simplistic in nature and does not require any additional equipment aside from the cones or markers to identify the 5-yard lines as well as a stopwatch to measure time. Three marker cones are placed along a line five yards apart. The athlete straddles the middle line and puts one hand down in a three-point stance. The athlete can start by going either to the right or left direction and runs 5 yards to the side and touches the line with their hand. The athlete then turns and runs the opposite direction and touches the other line, finally turning and finishes the test by running back through the start/finish line.

At Champion’s QUEST, our soccer athletes perform the Pro Agility Test to evaluate their agility and change of direction. In addition, the USA Men’s National soccer team utilizes the Pro Agility Test to determine the lateral quickness and explosiveness of their athletes.

About the Author:CQ headshot

Coach Kyle Ertel, Soccer Performance Coach, CSCS USA-W USSF

Kyle@ChampionsQUEST.com       562-598-2600

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