How To Properly Run The 5-10-5 Drill With Dave Spitz | Pro Agility Drill

 

Danny Lehr: All right so what are some of the things you're looking for in the 5-10-5 Drill? I mean obviously it's you want to move as quick as possible, but is smooth is fast? Is it that type of a thing? What are some main things you're looking for when the guys are running?

Dave Spitz: Lateral speed is defined by your transitions through the turns.

Danny Lehr: Right.

Dave Spitz: And by your efficiency in the number of steps you take.

Danny Lehr: Okay.

Dave Spitz: This drill the distances are all known.

Danny Lehr: Right.

Dave Spitz: Yeah. It's a measure of how smooth you are. How precise you are. How mobile you are.

Danny Lehr: Right.

Dave Spitz: How well you can absorb force and then produce it.

Danny Lehr: Right.

Dave Spitz: It's a great drill that measure your athleticism in a lot of different metrics.

Danny Lehr: That changed directions. If you were saying what's one or two keys in that change of direction that people might do wrong or don't know about.

Dave Spitz: Every additional step you take in these drills is probably good for another tenth on your time. The first thing is making sure that you understand how many steps you're taking.

Danny Lehr: Right.

Dave Spitz: Through each one of these phases. The second thing is how to transition. Your weight distribution and your weight transfer is really important. As we come down into our 5-10-5 what we want to do is make sure that we cross step through the first phase. We go cross step, cross step, jump, turn. All the weight gets loaded on the inside leg. As we do that we're reaching for the line. I'm trying to think about going back that direction and just swipe. I'm loading off the inside leg so I can drive and go. One of the things that we look for in this transition is to make sure that they have a good linear organization with their feet because if they end up getting wrapped-

Danny Lehr: Bring it all the way around.

Dave Spitz: The next step becomes a lateral transition. Two and a jump turn from there. Once they swipe we go one, two, three, four, and a jump turn through the next phase and that you load the inside leg and swipe. Same principles as that first transition. As you touch down then we want two steps to come back through, one, two. The third step should be past that cone. Very simple.

Danny Lehr: That loading inside leg makes a lot of sense, but I bet if you just asked a random person off the street or even just high school athletes, go, hey you're going to turn. A lot of people would think they would want to load that outside leg to push.

Dave Spitz: Right. The inside leg is critical. What we do through the Olympic variations to work on force production and force absorption is absolutely critical in these drills. Pretty solid.

Danny Lehr: Yeah, awesome. Sounds good.

Dave Spitz: Four one eight. Four one nine, something like that. [inaudible 00:02:46].

Quinton Meeks: Ah, I got stuck.

Dave Spitz: Come on Quinton Meeks. Go to the inside. Be confident.

Speaker: Four three five.

Dave Spitz: Good, yeah. So sticky on that second transition. Too strong for that [inaudible 00:03:15].