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Posted On: October 15th 2026, 01:12 am
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๐ PRO SHUTTLE BREAKDOWN | PART 1: THE FIRST 5 YARDS โฑ๏ธ
The Pro Shuttle, also known as the 5-10-5, is more than just a change-of-direction test. Itโs about acceleration, deceleration, body control, and the ability to redirect force efficiently.
Over the next few posts, weโre breaking down the shuttle in 5-yard increments to explain exactly what weโre looking for, what athletes should be feeling, and how to improve their technique.
Letโs start with the first 5 yards. ๐
WHAT ARE WE LOOKING FOR?
๐น 1. Start Position & Balance
We need a balanced squat position. I like to teach our athletes to snap down into their stance so theyโre ready to produce force immediately. If weโre going right first, the right hand goes down.
๐น 2. Push-Off Mechanics
Weโre pushing off the outside edge of the right foot and the inside edge of the left foot to create an aggressive first movement.
๐น 3. First Two Steps
Step 1 is a crossover step with the left leg. Step 2 continues to drive us toward the cone. Every step needs a purpose!
๐น 4. The Third Step: DECELERATION
This is arguably the most important step. It begins the transition from deceleration back into acceleration. We need to start hinging at the hips, lowering our center of mass, and preparing our body to redirect.
BEND, DONโT BREAK! ๐ฅ
๐น 5. The Fourth Step: Hit the Cone
Our right foot needs to land directly on the cone. If we overrun it, weโre giving away valuable time. Precision matters!
๐น 6. Body Position & Shin Angles
As we approach the cone, our hips and body weight need to stay directed toward the middle cone. This helps create the shin angle we need to accelerate back out.
If our hips and body weight shift too far back or we stand up too early, our shin angles become more vertical. Instead of projecting out of the turn, we pop upโand that costs time.
At DST, we coach the details because the difference between fast and elite often comes down to the little things.
๐ Dynamic Sports Training โ North Houston
๐ฉ DM us to learn how to improve your speed, agility, and change of direction.
PART 2 COMING NEXT: THE NEXT 5 YARDS. ๐ฅ
#Football #nfl #combine #shuttle
The Pro Shuttle, also known as the 5-10-5, is more than just a change-of-direction test. Itโs about acceleration, deceleration, body control, and the ability to redirect force efficiently.
Over the next few posts, weโre breaking down the shuttle in 5-yard increments to explain exactly what weโre looking for, what athletes should be feeling, and how to improve their technique.
Letโs start with the first 5 yards. ๐
WHAT ARE WE LOOKING FOR?
๐น 1. Start Position & Balance
We need a balanced squat position. I like to teach our athletes to snap down into their stance so theyโre ready to produce force immediately. If weโre going right first, the right hand goes down.
๐น 2. Push-Off Mechanics
Weโre pushing off the outside edge of the right foot and the inside edge of the left foot to create an aggressive first movement.
๐น 3. First Two Steps
Step 1 is a crossover step with the left leg. Step 2 continues to drive us toward the cone. Every step needs a purpose!
๐น 4. The Third Step: DECELERATION
This is arguably the most important step. It begins the transition from deceleration back into acceleration. We need to start hinging at the hips, lowering our center of mass, and preparing our body to redirect.
BEND, DONโT BREAK! ๐ฅ
๐น 5. The Fourth Step: Hit the Cone
Our right foot needs to land directly on the cone. If we overrun it, weโre giving away valuable time. Precision matters!
๐น 6. Body Position & Shin Angles
As we approach the cone, our hips and body weight need to stay directed toward the middle cone. This helps create the shin angle we need to accelerate back out.
If our hips and body weight shift too far back or we stand up too early, our shin angles become more vertical. Instead of projecting out of the turn, we pop upโand that costs time.
At DST, we coach the details because the difference between fast and elite often comes down to the little things.
๐ Dynamic Sports Training โ North Houston
๐ฉ DM us to learn how to improve your speed, agility, and change of direction.
PART 2 COMING NEXT: THE NEXT 5 YARDS. ๐ฅ
#Football #nfl #combine #shuttle
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