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5-10-5 Pro Agility Shuttle

AdvancedCardioTier T4

Start low straddling the middle line of three lines set 5 yards apart. Sprint to one outer line, touch it and turn, sprint to the far line, touch it and turn, then sprint back through the middle. You may feel your legs, hips and trunk working hard.

Targets: Knee

Stop if

Stop, slow to a walk and rest. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your knees, ankles, hips or back, a slip or twist, or dizziness, faintness or unusual breathlessness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Mark three straight lines 5 yards (about 4.6 m) apart on a flat non-slip floor, with the middle line as the start and finish.
  • Straddle the middle line with your feet a little wider than your shoulders and your toes forward, then bend your knees and hips and put your left hand down on the line in a three-point stance.
  1. Man in a low three-point stance straddling a white floor line, his left hand on the line.

    Step 1 of 4

    Straddle the middle line, knees and hips bent, left hand down on the line.

  2. Man low beside a white floor line, touching it with his right hand as he turns to run back.

    Step 2 of 4

    Plant the right foot, sink low and touch the right line with your right hand.

  3. Man low beside a white floor line, touching it with his left hand as he turns to run back.

    Step 3 of 4

    Plant the left foot, sink low and touch the left line with your left hand.

  4. Man in a low three-point stance straddling a white floor line, his left hand on the line.

    Step 4 of 4

    Straddle the middle line, knees and hips bent, left hand down on the line.

What you should feel

You may feel your legs, hips and trunk working hard to push off, slow down and turn, and your breathing and heart rate rise.

Breathing

  • Take a breath before you start, then breathe freely as you run; do not hold your breath through the turns.

Safety Information

If you have a knee, ankle, hip or back problem, a recent leg injury, heart or breathing problems, are pregnant, or have had recent surgery, ask a health professional before trying this exercise. Warm up first, use a flat non-slip surface and footwear with good grip, and start at a steady pace before running faster. Stop if you feel pain in your knees, ankles, hips or back, if you slip or turn an ankle, or if you feel dizzy, faint or short of breath. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.