/ Why this drill
What it teaches.
Change of direction is the number-one athletic skill in flag football. The 5-10-5 Pro Shuttle is the standard combine test for a reason — it measures every kid's ability to plant, change direction, and accelerate. Track the times across the season and watch the improvement.
/ How to run it
Step by step.
- Three cones, 5 yards apart in a straight line.
- Player starts at the middle cone in a 3-point stance.
- On the go: sprint right 5 yards, plant, sprint left 10 yards, plant, sprint right 5 yards back to start.
- Time it with a stopwatch.
- Run 3 attempts per player. Take the best time.
/ Coaching points
What to watch for.
- Plant with the outside foot — never cross your feet on the change of direction.
- Stay low through the cones — don't stand up tall.
- Touch the cone with your hand at every plant.
- Drive arms hard during sprints — they pull the legs.
/ Variations
Progress the drill.
Pro day timed
Set a session goal — fastest time wins.
With a ball
Carry a football. Tests skill plus athleticism.
From a backpedal
Start backpedaling instead of stationary. Closer to game speed.
/ Common mistakes
Where it goes wrong.
- Crossing feet at the plant — slow and unsafe.
- Standing up between cones — wastes movement.
- Not touching the cone — easy disqualification in real combines.
- Lazy arm drive — kills sprint speed.