How to do the drill
- 1
Set 3 cones in a line, 7 big steps (about 15 feet, 5 yards) apart.
- 2
Stand at the middle cone, low. Start the timer and sprint to the right cone.
- 3
Touch the ground by it, turn, and sprint past the middle to the far cone.
- 4
Touch the ground, turn, and sprint back through the middle. Stop the timer.
- 5
Rest 1 minute. Do 6 runs, 3 starting each way. Log your fastest time.
Coaching cues
- Stay low at the turn.
- Push off the outside foot.
- Hand to the ground.
What good looks like
You chop your steps before each cone, turn low without drifting wide, and explode out of every turn.
Safety
Warm up with 5 minutes of jogging and skipping first. Use flat ground with good grip, and take short, quick steps into each turn to protect your knees and ankles. Rest fully between runs.
Why this drill
Soccer is full of stops and cuts. The 5-10-5 trains you to plant, turn and speed up again fast, and timing it shows when you are getting quicker.
Next conditioning drillFalling Starts and Ball Sprints →
