From there it is two, two and a half, sometimes three steps to finish through the line, stopwatch timer deactivated and eagerly awaiting word of the results. Typically it is five steps, with the cut arriving on the sixth step. Think, “One, two, three, and cut on four.”Ĭoming out of the first cut, turn with a steep shin angle, entering into the acceleration phase, the drive phase in a 40 yard dash, we can time it and take the necessary steps to plan out ground impacts to arrive just before the ten yard cut. Recognize that running the shuttle is recognizing that it is a technique. All of the weight will be on the inside leg going out of the first cut. The key coming out of the start is taking a side step followed by two more side steps, into a little jump cut coupled with a light swipe on the line. But be warned, if it is too much of a cheat, officials will put it on blast. Show more Show more 5:27 5-10-5 Pro Agility Drill Sacrifice Training 139K views 8. Table of Contents show What is a good time for 300 yard shuttle run For most players, the goal is an average time of 52 seconds or less. Isiejah Allen of VGA Fitness demonstrates and explains how to run a pro shuttle, also known as the 5-10-5. Any time under 4 seconds is downright blazing and would be a top-10 time at the 2015 NFL Combine. Want a faster 5-10-5 shuttle run and improve your sprint and agility technique Football Strength Coach Dane Miller breaks down his best technique. Also, try to cheat as much as possible in the initial direction to be sprinted. If you can run the 5-10-5 Shuttle in less than 4.5 seconds, you’re doing pretty well. Don’t be too wide and don’t be too narrow. This drill is commonly used in offseason training as well as scouting combines. To begin, the athlete wants to be straddling the starting line in a decent, comfortable position. Use these Pro Tips to enhance your speed and agility with the 5-10-5 Shuttle Run. This deeper cut will require an even deeper shin angle to maximize performance and greatly contribute to the deceleration, reacceleration to the finish line. The athlete will get to the ten yard marker, having to repeat, at a higher speed, the cut to get out. This is very similar to the first five to ten yards of a 40 yard dash or 100 meter dash. Now the athlete is entering into what is essentially a dynamic start position for a sprint, so the athlete has to come out of that first cut as quickly as possible, accelerating rapidly. The athlete has to have a dynamic contraction after the initial static contraction, with a ton of force absorption within the first turn, utilizing that force to get out of there. In turn, this tests how rapidly the athlete can get out of that steep position. The athlete will almost side shuffle as they drive towards that five yard line.Īrriving at the five yard line, the athlete will be breaking down, creating a very steep shin angle to generate a lot of force within a very deep position. Knowing that technique is involved, coaches need their athletes to focus on the first two, side driving steps. We know the athlete starts with a static contraction that needs to propel them laterally technique is involved in optimizing performance.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |