5-10-5 Pro Agility Reaction Duel
In pairs, on three cones 5 m apart, one student reacts to a partner's signal, sprints to the side shown, touches the line, crosses 10 m to the far side and returns to the middle. It builds reaction speed, acceleration and braking for cutting.
How to play
- Set up 6 lanes of 3 cones in a line: one middle cone and two side cones 5 yards (about 5 m) away, with 3 m between lanes. Jog for 2 minutes with side shuffles between the cones to warm up.
- In pairs, A straddles the middle cone in a ready stance with feet shoulder-width apart. B stands 3 m in front and points left or right.
- A reacts, sprints 5 m to the side shown, touches the ground by the cone, crosses 10 m to the other side, touches again and returns 5 m to the middle. B counts the seconds out loud.
- Each student does 4 reps with 30 seconds of walking recovery; B varies the timing of the signal so A can't guess it (4 min).
- Duel: two students in neighboring lanes start on the same teacher signal, and the first to cross their middle cone wins. Three duels per student (3 min).
- Finish with 1 minute of easy jogging and a quick question: which foot gives you the best push when you change direction?
Rules
- Touch the ground with your hand next to each side cone, or the rep doesn't count.
- Start only on the signal: anyone who jumps early repeats the rep.
- Safety: brake with bent knees and low hips, and keep 3 m clear behind each side cone.
Variations
Easier
Shorten the course to 3-6-3 m and just tap the cone with a hand instead of touching the ground.
Standard
A 5-10-5 shuttle started on the partner's signal, finishing with a duel in neighboring lanes.
Harder
Use a word instead of a gesture: 'yes' means right and 'no' means left, which adds a decision to the start.
Adaptations
- Limited mobility: the student completes a 3-6-3 course in a wheelchair, circling the cones, and races against their own time.
- Hearing impairment: every signal is visual, and for the duels the teacher drops an arm instead of calling out.
- Higher fitness: add a 10 m forward sprint at the end of the shuttle.
Learning goals
- React to a visual cue with a fast start in the right direction.
- Brake and change direction with safe technique.
- Compare performance with a partner respectfully.
Equipment for a class of 25
- cones: 18
Teacher tip
Many students brake standing tall and slip: teach them to drop their hips and plant the outside foot hard.
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