Speed and Agility for S Players: The 5-10-5 Shuttle Drill
For S players at 5A programs like the Boise Brave, speed and agility are crucial components of their game performance. One drill that can help improve these skills is the 5-10-5 shuttle drill. This drill involves setting up two cones 5 yards apart, then 10 yards apart, and finally 5 yards apart again. The player starts at one cone, sprints to the other, then back to the first cone, and finishes by sprinting to the second cone. The player should complete 3 sets of 10 reps, resting for 30 seconds between sets. Coaching cues include keeping the head up, driving through the feet, and exploding out of the turns. This drill translates to game performance by improving the player's ability to quickly change direction and accelerate to the ball, making them a more effective defender and playmaker.