Game version
Field follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Pro Agility Shuttle
The classic 5-10-5 shuttle for quick change of direction.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 11 and up
- Time
- 10 min
- Players
- Just you
- Space
- Yard or field
- Bring
- 3 cones, timer
- Level · skill
- Developing · Speed
The steps
How it works
- Set three cones 5 yards apart in a line.
- Start at the middle cone, sprint to one side, touch the line, sprint to the other, then finish through the middle.
- Rest 45 seconds between runs.
- Do 6 runs and track your time.
Coaching point
Low hips, push off the outside foot.
Safety: Warm up first. Plant carefully.
Step by step
The drill in 4 frames
Set three cones 5 yards apart in a line.
Start at the middle cone, sprint to one side
Start at the middle cone, sprint to one side, touch the line, sprint to the other, then finish through the middle.
touch the line, sprint to the other
Start at the middle cone, sprint to one side, touch the line, sprint to the other, then finish through the middle.
then finish through the middle
Start at the middle cone, sprint to one side, touch the line, sprint to the other, then finish through the middle.
- Run or crawl
- Faint: already done
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are a scout exploring the field before the game.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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