Jump to content

Pro-Agility (5-10-5) Test

Original Editor - Carina Therese Magtibay
Top Contributors - Carina Therese Magtibay

Introduction

The Pro-Agility Test, also known as the 5-10-5 shuttle or 20-yard shuttle test, is a popular protocol used across many sports. Developed in 2000 by Harmann et al., it became a component of the battery performance tests for the US National Football League (NFL) and US National Hockey League (NHL) combine testing, as well as the SPARQ rating for basketball, baseball, hockey, and American football[1].

Purpose

Despite its name and historical beliefs, the Pro-Agility test does not measure agility. Instead, evaluates the change of direction speed (CODS).

Technique

Equipment required:

  • Testing area (at least 15m in length)
  • Timing gates (preferred, but not essential)
  • Measuring tape (≥ 10m)
  • Stopwatch
  • Marker Cones
  • Performance recording sheet

Instructions:

  1. Subject assumes a 3-point position on the start-line. Feet are shoulder-width apart and placed on either side of the line. The hand touching the floor during the 3-point position will be the direction to which the subject will go. For example, if the subject is going right, then the starting position would involve placing the right hand on the start line.
  2. On the command ‘GO', the subject must run at maximum speed to the first line. Upon reaching the turn-around line, the subject must touch the line with their lead foot and hand while the other hand (inside hand) must not touch the floor.
  3. The subject will accelerate to the second turn-around line.
  4. The subject will finish the test by going back to the starting line.
  5. A minimum of 3 trials must be performed, separated by 2-3 minutes of rest.

[2]

Scoring

The test results to a total of 2 mean scores, one for each direction change. The equation used to calculate the mean score:[1]

Mean score (seconds) = (trial 1 + trial 2 + trial 3) ÷ total number of trials (eg. 3)

Evidence

  • Pro-Agility test was found to be a valid and reliable in measuring CODS with high test-retest reliability (r = 0.88-0.95) and low typical percentage error (1.95-2.40%)[3]
  • Because it does not measure any form of reactive ability, a study states that Pro-Agility test is not a valid test for assessing true agility. [4]

References

  1. ↑ 1.0 1.1 Harman E, Garhammer J, Pandorf C. Administration, scoring, and interpretation of selected tests. Essentials of strength training and conditioning. 2008;13:287-317.
  2. ↑ SKLZ. How to Properly Run the Pro Agility (5-10-5). Available from: https://www.youtube.com/watch?v=qYDXaXRodWc [last accessed 11/6/2024]
  3. ↑ Stewart PF, Turner AN, Miller SC. Reliability, factorial validity, and interrelationships of five commonly used change of direction speed tests. Scandinavian journal of medicine & science in sports. 2014 Jun;24(3):500-6.
  4. ↑ Sayers MG. Influence of test distance on change of direction speed test results. The Journal of Strength & Conditioning Research. 2015 Sep 1;29(9):2412-6.
Retrieved from "https://www.physio-pedia.com/w/index.php?title=Pro-Agility_(5-10-5)_Test&oldid=356655"