5-10-5灵敏性测试标准时间

五十五测试是最常见的灵敏测试之一，又称专业敏捷性测试或二十码往返跑。 在美国，不仅很多高效运动队，还包括美式足球联盟都使用五十五测试对运动员进行灵敏能力的评估。他也是体育科学对于灵敏的实验室评估手段。该项测试非常适合那些需要短距离加速及变相的运动项目，如篮球、棒球、垒球、 足球和排球，以及美式橄榄球等。与速度测试一样，测试时要求孩子尽力快速完成全程 解释，测的次数控制在三次以下，以减少疲劳带来的影响。我们可以在田径场或可以测距的场地进行测试，需要准备的设备有皮尺、秒表或电子测试门、标志筒或标志线。 那么下面我们就一起看看如何进行测试吧。首先让孩子采用骑快的方式面向前方，位于中线，当教练发出开始口令时，测试开始计时。孩子起跑后，首先向左跑五马至左脚出标志线，然后变向 向右跑十码至右脚处标志线，再变向向左跑五码，越过中线完成测试。注意，每次变向都要保证孩子的脚触到标志线， 也可以采用要求孩子用手触摸标志桶的方式来改变难度。每个孩子可以进行两到三次测试，但两次测试之间需要安排三到五分钟的休息，从而保证充分恢复。关注我，中国最专业的儿童青少年体能知识分享平台！

welcome to the pro agility drill the pro agility also known as the five ten five gives us an incredible understanding of your ability to move left and right in a change of direction perspective you'll be asked to set up on a center line with your feet shoulder width apart loaded down into a good athletic base if you're asked to go to the left you will put your left hand on that center white line with just enough energy to touch the line but not so much that you're leaning for you'll then aggressively cut out of your stance moving to your left you will take a series of steps loading into that first cut as i go to my left i put my left hand on that white line put in as much energy as i can into my inside leg with the intention of sprinting back the other way as i approach that other cut line i will then load into my right side putting my right hand on the ground once i have finished that final cut i will sprint back through my shadow where i originally started the drill performing this drill to the best of your ability shows yourself an incredible capacity to change direction and that is what matters when the defense is coming your way on the field of play the pro agility cone drill is also known as the five ten five the cones are marked off in a straight line each five yards from the next at a zero five and ten yard mark the athlete straddles the middle cone with feet and hip shoulder width apart the athlete should keep his center of gravity low with a slight bend in the back the athlete turns and sprints to the left five yards touches the cone or line with the left hand and then turns back around and sprints ten yards to the cone on the opposite end the athlete touches that cone or line with the right hand and turns around a second time and sprints through the starting point。

the pro agility also known as the five two five it is an incredible understanding of your ability to move left and right in a change of direction perspective you'll be asked to set up on a center line with your feet shoulder width apart load it down into a good athletic base if you're asked to go to the left you will put your left hand on that center white line with just enough energy to touch the line， but not so much that you're leaning forward you'll then aggressively cut out of your stance moving to your left you will take a series of steps loading into that first cut as i go to my left i put my left hand on that white line， but it is much energy as i can into my inside leg with the intention sprinting back the other way as i approach that other cut line i will then load it to my right side putting my right hand on the ground once i have finished that final cut i will spread back through my shadow where i originally started the drill performing this drill to the best of your ability shows yourself an incredible pass to change direction and that is what matters when the defense is coming your way on the field of play。

go go！ go！ go go。