5-10-5 Pro-Agility
How to Do It
Straddle a middle line. Sprint 5 yards to one side and touch the line, change direction and sprint 10 yards to the far line and touch, then change direction and sprint 5 yards back through the middle. Stay low into each cut, plant the outside foot hard, and explode out. Run both starting directions, with full recovery between reps.
Why It Works
Trains planned change-of-direction speed — the hard decelerations and re-accelerations at each line develop the eccentric braking strength, low cutting posture, and explosive re-acceleration that define multidirectional agility on a fixed pattern.
Hockey Transfer
Mirrors the rapid stop-and-go and direction changes of hockey — hard stops, plant-and-go, and quick re-acceleration; the deceleration and cutting mechanics transfer to tight turns, stops, and changes of direction on the ice.
Coaching Cues
- "Drop the hips, plant the outside foot hard"
- "touch the line, explode out"
- "stay low through the cut"
Common Mistakes
Standing tall into the cut (poor braking); rounding the turn instead of planting; reaching to touch (losing balance); gearing down early
Progression / Regression
add a reactive cue or a puck/ball
slower, shorter distances, or walk-through cuts
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library