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ILPro Agility Test (5-10-5) with VALD Smart Speed System
Overview of the Pro Agility Test (5-10-5 Shuttle)
The Pro Agility Test, also known as the 5-10-5 shuttle test, is a change of direction (COD) assessment that evaluates acceleration, deceleration, and re-acceleration in lateral movement. It is commonly used in field and court sports (e.g., football, basketball, soccer) where quick lateral movements and rapid directional changes are crucial.
Test Protocol:
1. Athlete starts in a three-point or two-point stance at the center line.
2. On the “go” command, the athlete sprints 5 yards to one side, touches the ground or crosses a timing gate.
3. The athlete then sprints 10 yards in the opposite direction and touches the other line or passes another timing gate.
4. Finally, the athlete sprints back to the starting line (5 yards) as fast as possible.
5. Time is recorded from start to finish.
Why It Matters for Athletes
• Improves Game-Specific Agility – Directly translates to better movement efficiency in sports requiring fast lateral movements.
• Enhances Injury Prevention – Reduces the risk of knee (ACL) and ankle injuries by identifying weaknesses in COD mechanics.
• Informs Strength & Conditioning Programs – Coaches can design targeted reactive agility, eccentric control, and power training drills based on VALD’s objective data.
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