5-10-5 Test (Pro Agility Shuttle): Protocol and Reference Tables

The 5-10-5, also known as the Pro Agility Shuttle, is one of the most popular agility tests used at American sports combines (football, basketball, baseball). But its simplicity and ability to measure 180° change of direction make it useful for almost any sport involving short sprints and turns.

What does this test measure?

The 5-10-5 measures acceleration, deceleration, and 180° change of direction over very short distances. It's an almost purely power- and neuromuscular-control-based test, with no endurance component.

Equipment needed

• 3 cones or marked lines
• Measuring tape
• Stopwatch or timing gates
• A surface with good grip

Test protocol

1. Mark three parallel lines: one in the center and two 4.57 meters (5 yards) out on each side
2. The athlete starts on the center line, in a three-point or athletic stance
3. On the signal, sprint 4.57 m to one side and touch the line with your hand
4. Change direction and sprint 9.14 m (10 yards) to the opposite side, touching that line with your hand
5. Change direction again and sprint 4.57 m back to the center, crossing the finish line
6. Time the total run. Perform the test in both directions (starting right first, then left) and record the best time for each side

Common mistakes

• Not touching the line/cone with your hand at each change of direction
• Always starting toward the same side (this can mask asymmetries between the dominant and non-dominant side)
• Not allowing enough rest between attempts (2-3 minutes)
• Running the test in footwear or on a surface that doesn't provide enough grip for the turns

How to interpret the results

Level	Time (seconds)
Excellent	< 4.00 s
Good	4.00 - 4.40 s
Average	4.41 - 4.80 s
Below average	4.81 - 5.20 s
Poor	> 5.20 s

Among college and professional team-sport athletes in the US (combines), times under 4.2 seconds are considered very good. The difference between the dominant and non-dominant side is just as important as the absolute time: differences greater than 0.2-0.3 seconds can point to an asymmetry worth addressing.

Related tests

The 5-10-5 pairs well with:

• T-Test (agility T-test) — adds lateral shuffles and backpedaling, increasing the movement complexity
• Illinois Agility Test — a longer circuit combining several changes of direction and a slalom

If an athlete posts a good 5-10-5 but a worse T-test, the "bottleneck" may be in controlled lateral movement rather than the explosive 180° change of direction.

Tracking with Movalytics

The asymmetry between sides is one of the most useful pieces of data from this test, and it's easy to lose if you're not tracking it consistently. With Movalytics you can log the time for each side separately, see how each one trends over time, and spot a persistent asymmetry that might call for targeted unilateral work.

FAQ

Why is the test performed on both sides? Because most athletes have a dominant side, and knowing the difference between sides helps identify imbalances that can affect injury risk or performance. How is it different from the T-test? The 5-10-5 is shorter and focuses on 180° turns, while the T-test includes lateral shuffles (without a full turn) and backpedaling, assessing a more complex movement pattern. How many attempts are needed? 2-3 attempts per side with full recovery (2-3 minutes) is usually enough for a reliable result.