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Today's AA Meetings. Printable Meeting List (Updated December 2022) List Map. Bobcaygeon. Within 2 Miles. Wednesday.
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- Lindsay
May 29, 2024 · There IS a right way to run this agility drill that can shave tenths off of your time and help you to catch the eyes of scouts and coaches alike. We break it down for you step by step in this ...
- 8 min
- 878
- ONEighty Athletics
- What Is The Pro Agility Test?
- Procedure For The Pro Agility Test
- Normative Data For The Pro Agility Test
- How to Improve Your Pro Agility Time
- Alternatives to The Pro Agility Test
- Summary
- Further Reading
- Reference
The Pro Agility test, also known as the 5-10-5 test or 20-yard shuttle test, is a popular performance test used in field sports. It requires athletes to accelerate 5 yards, change direction, accelerate 10 yards, change direction again and accelerate 5 yards to the finish line. Despite its name, the test is a measure of change of direction speed in ...
To perform the Pro agility test, you will need:
1. 20m x 20m testing area 2. Stopwatch or timing gates 3. Six cones 4. Measuring tape 5. Recording sheet 6. Test administrator
Set up for the Pro Agility test:
1. Place 3 channels of timing gates or cones (indicated by orange circles in figure 1) 5 yards apart in a straight line.
Test Procedure:
1. The athlete will stand on the start line in a three-point stance (feet shoulder width apart with one hand in contact with the ground – if the athlete is going left first, then they must have their left hand in contact with the ground and vice versa). 1. The test administrator will stand in line with the start/finish line and will count “three, two, one, go.” On “go,” the administrator will press start on the stopwatch, and the athlete must accelerate 5 yards to the first line, change direc...
Now that we have the athletes Pro Agility test time, we can compare their score to average times. In the table below, we have average times to complete the Pro Agility test for athletes competing in various sports and at various levels. We can monitor an athlete’s ability to change direction over time by asking the athlete to perform the test again...
Athletes can improve their pro agility time by improving their ability to change direction faster. The deterministic model of agility performanceindicates that an athlete’s change of direction speed, is influenced by: By improving the factors in the model, an athlete should be able to change direction faster. We’ll delve into how to improve change ...
There are several other tests that can be used to measure change of direction, these include the T-test, 505 test and the Illinois agility test. When deciding which test you should conduct, it’s important to note that each test measures a different type of change-of-direction ability and is underpinned by slightly different physical requirements (s...
The Pro Agility Test is a popular test used to measure change of direction in field sports. It requires athletes to accelerate 5 yards, change direction, accelerate 10 yards, change direction again and accelerate 5 yards to the finish line. Athletes’ results can be compared to normative values and their ability to change direction can be improved b...
Sheppard & and Young (2006) – Agility literature review: Classifications, training and testing.Haff & Triplett (2015) – Essentials of strength training and conditioning 4th edition.Young & Farrow (2006) –A review of agility: practical applications for strength and conditioning.Nimphius et al (2017) –Change of direction and agility tests: challenging our current measures of performanceIf you quote information from this page in your work, then the reference for this page is: Shaw, W (2021). The pro agility (5-10-5 test). Available from: https://sportscienceinsider.com/the-pro-agility-5-10-5-test/ [Accessed dd/mm/yyyy].
Take an in-depth look into the correct way to run the 5-10-5. For more information, check out http://www.sklz.com
- 3 min
- 259K
- SKLZ
Dec 20, 2013 · How to Properly Run the Pro Agility (5-10-5) SKLZ provides an in-depth tutorial on execution and technique for the Pro Agility test. For more training tips, head to http://www.sklz.com...
- 1 min
- 82.6K
- SKLZ
What is the Pro-Agility (5-10-5) Test? The Pro-Agility Test, otherwise known as the 5-10-5 shuttle or the 20-yard shuttle test, was first developed and administered using the protocol outlined by Harmann et al. (2000) (1).
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