5-10-5’s describe the distances sprinted by an athlete.  These simple sprints involve change of direction, starting-and-stopping, and competition. They are GREAT for masking workload with fun and novelty.

Start the athlete at the middle cone and begin by sprinting to one end of the “I”. After touching cone and changing direction, athlete is to sprint to the opposite end. Touch that cone, change direction, and finish the sprint by running through the middle cone marker.  Three cones are laid out in a straight line, each five yards apart.

EXECUTION – Athletes start with their hand touching the middle cone.  On a verbal or whistle, they are to sprint to one end of the three-cone line and touch that cone (5 yards).  After changing direction, the athlete then sprints to the far end of the cone-line (10 yards).  Once again, the athlete is to touch the cone with a hand and change directions. The athelte then finishes by sprinting through the middle cone (5 yards).  5… 10… 5.

Start middle cone —> Touch one end —> Touch opposite end —> Run through middle cone

Highly recommended: Add competition by having athletes race! Start the athletes on opposite sides of the middle cone, and send them in opposite directions. One athlete starts on the left side of the cone, and begins by sprinting right. The competing athlete starts on the right side of the cone and starts by sprinting left (again, on opposite sides of the cone-line). As coach, stand right on top of the middle cone so that you separate the two athletes. Instruct the athletes to stay on their side of the line. Disqualification results from crossing the line into the opposing athletes territory (and hopefully not a collision).

DC KEYS

1. Add Competition – Players love racing during 5-10-5’s
2. Add Variety – Forward, backpedal, forward… Side-Shuffles… Mix it up.
3. Involve in a Sprint Buffet – Include 5-10-5’s with 2-3 other sprint and agility exercises for a great and varied workout.

EQUIPMENT LIST