Pro Agility (5-10-5) Shuttle Calculator
Turn a 5-10-5 pro agility shuttle time into an average speed and a rating band, adjusted for sex.
How it works
total distance = 20 yd (18.288 m) · average speed = 18.288 ÷ time · rating from sex-adjusted time bands
The pro agility, or 5-10-5, has the athlete sprint 5 yards, plant and reverse 10 yards, then plant and return 5 yards — 20 yards of travel dominated by two direction changes. Because so much time is lost decelerating and re-accelerating, the average speed is far below a straight-line 40 time; the test rewards change-of-direction quickness and body control rather than top speed. Rating bands are shifted for women to reflect population differences.
Worked example
A 4.5 s run covers 18.288 m, so average speed is 18.288 ÷ 4.5 = 4.06 m/s ≈ 9.1 mph. For a man, 4.5 s falls in the 4.5–4.8 band and rates "Good".
Frequently asked questions
What is a good pro agility time?
For male athletes, under 4.5 s is excellent and under 4.2 s is elite (NFL defensive backs). Times over 4.8 s are common in the general population.
Why is the speed so low compared with a 40?
Two hard cuts mean the athlete decelerates to a stop and re-accelerates twice, so most of the run is spent below top speed. The test measures agility, not straight-line speed.
How is the drill set up?
Three cones five yards apart. Start straddling the middle cone, sprint 5 yards one way and touch the line, sprint 10 yards the other way and touch, then sprint 5 yards back through the middle.
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This calculator is for educational purposes. Double-check important results before acting on them.