Pro Agility Test Overview (aka “20-yard shuttle” or “5-10-5”)

Pro Agility Test notes:

• 3 parallel lines, 5 yards apart.
• Athlete straddles middle line in 3 or 4 point stance.
• Athlete sprints (not shuffle) throughout the test.
• Order of test:
  • Run left (touch line)
  • Run right (touch line)
  • Run left (cross middle line)
• Foot must contact lines (hand contact not necessary according to NSCA Essentials of Strength Training & Conditioning 3rd edition p.265).
• 2 attempts made.
• Best time recorded to nearest 0.01 second.

Test your knowledge: Pro Agility Test quiz

Videos on improving Pro Agility Test performance:

Test your knowledge: Pro Agility Test quiz