Core Training

AthPro360 Testing: Speed

We are breaking down all the areas of AthPro360‘s testing process and why each is important. Previously we looked deeper into hitting metrics and terminology, now we move to speed testing.

You’ve heard the phrase “speed kills” and that’s never more true than in the game of softball. Speed is also not a skill that is prone to having an “off day” or experiencing a slump; it is crucial for every athlete to work on reaching their speed ceiling to take their game to the highest level.

AthPro360 tests the 5-10-5 shuttle; the 10, 20, and 40 yard dash; as well as the “Flying 20”:

10 yd: Acceleration and explosiveness. The initial rate of acceleration will determine an athlete’s overall 40 yard time.

20 yd:  Quickness and speed – In softball, the 20 yard dash is equivalent to running from base to base and is a strong indicator of proper technique, strength training, and stride length.

40 yd:  Running power and strength – Measures an athlete’s ability to accelerate & maintain top running speeds over long distances. This metric is commonly used as a measurement for an athlete’s “long speed.” 

Flying 20:  Running Speed – Measures the second half of the 40 Yard Dash, also known as the “fly zone.” Athlete’s aim to reach maximum velocity by the time they reach this zone and maintain it throughout the zone. Improving the Flying 20 is key to boosting an athlete’s top speed and developing proper muscle relaxation, force application, stride length, and stride rate at high speeds.

5-10-5: The 5-10-5 pro agility shuttle measures an athlete’s agility, explosiveness, and ability to change direction. The test incorporates the ability to properly accelerate, decelerate, stop, and re-accelerate without losing balance. 

The Agility Shuttle is also commonly referred to as the 5-10-5 Drill. Athletes first start from a static stance, they then explode out 5 yards in one direction, touch the line, pivot and go 10 yards in the other direction, touch the line, and finally pivot and go 5 more yards through the original starting point.

This test is critical for every position on the field.

Now that we know what these tests are and the meaning of the results they yield, let’s look at an example athlete, what these results mean, and the advice AthPro would provide this athlete for potential ways to improve:

This players demonstrates exceptional acceleration & explosiveness with a well above average ten. This quick start translates very well into her twenty where she again scores well above average. We see a drastic and unexpected performance reduction based on her first two splits in the forty and Flying 20. This can occur for many reasons. Here are a few indications:

  • Her form – she is standing straight up causing shoulders drag
  • Her stride – she is maintaining the same short stride throughout the 10, 20 and 40
  • Her overall strength – she does yet have the muscle strength to carry her initial 20 yard speed through the 40


Now while some might say, “so what! she will never run a 40 in softball!”!

However that is untrue! Home to second is 120 feet or 40 yards!

In this case the optimal developmental plan for this player would be to increase her overall strength to impact running speed while maintaining her acceleration and explosiveness. We would try and get her to the expected score of 5.693 in the forty based her ten yard score of 1.903.

Are you ready to take your game, your athletes, or your program to the next level? To learn more about AthPro360 and FPN Events follow the links below! You can also bring AthPro360 to test your team(s) privately or during an event! 

– Meet AthPro360 owner Bob Surane, here.
– Hear from 
USA Athletics on how AthPro360 is elevating the program.
– 
FPN Events
– 
Contact AthPro360 to get your metrics tested!

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