The 20-Yard Shuttle, commonly known as the 5-10-5 Drill, is a crucial agility test utilized across various professional sports leagues, including the NFL, NHL, and MLS. It is widely favored due to its simplicity, ease of setup, and effectiveness in assessing key athletic qualities such as agility, speed, explosiveness, and change-of-direction ability.
Understanding the Purpose
The 20-Yard Shuttle measures several critical athletic components:
- Explosive Acceleration: Determines how quickly an athlete can accelerate from a stationary position.
- Agility and Directional Changes: Assesses an athlete's efficiency and speed when quickly changing directions.
- Body Control and Lateral Movement: Evaluates coordination, balance, and lateral quickness, essential for many competitive sports.
"I love the 20-yard short shuttle. Stiff athletes can't escape the shuttles with good times. Burst, bend, and lateral range are tested, and tightness is exposed."
— Paul Beckwith
Equipment Required
- Measuring Tape
- Three Cones (or suitable markers)
- Timing Device: Electronic timing is preferred for accuracy; a stopwatch can also be used.
- Appropriate Surface: Ideally flat surfaces such as grass, turf, gymnasium floors, or tracks.
Setting Up the Drill
To properly set up the 20-Yard Shuttle:
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Place three cones in a straight line with precisely five yards separating each cone, totaling 10 yards in length.
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Designate the middle cone as the Start/Finish Line and the outer cones as Turn-Around Lines.
- Tip: Utilizing a marked football field can streamline the setup process.
How to Perform the Drill
Preparation: Begin with a comprehensive warm-up including dynamic stretching to maximize performance and reduce injury risk.
Step-by-Step Execution:
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Start Position:
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Straddle the start line, feet shoulder-width apart.
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Place one hand on the ground in a three-point stance, indicating your initial direction (right hand for rightward movement).
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Execution:
- Upon the signal, sprint five yards to touch the first turn-around line.
- Immediately pivot, sprint 10 yards in the opposite direction, and touch the opposite line.
- Pivot again and sprint five yards through the starting line.
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Timing:
- The timer starts at the athlete's first movement.
- Timing concludes as soon as the athlete's torso crosses the finish line after the final pivot.
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Recording Results:
- Complete up to three attempts.
- Record each attempt, with the fastest time (measured to the hundredth of a second) being your official result.
Analyzing Your Score
- Measurement: Your time is recorded to two decimal points (e.g., 4.35 seconds).
- Competitive Benchmarks:
- Professional NFL athletes: typically range from 4.00 to 4.40 seconds.
- Collegiate athletes: commonly range from 4.20 to 4.50 seconds.
Why Statellite?
Statellite ensures the highest standard of data integrity by exclusively using verified (gold and silver rated) data sources. This commitment guarantees reliable results, offering athletes, coaches, and recruiters trustworthy benchmarks that support clear and targeted athletic improvement. Whether your goal is professional athletics, team tryouts, or personal development, Statellite's 20-Yard Shuttle guide provides clarity, precision, and actionable insights to maximize your potential.
