Pro Agility Benchmarks by Sport, Gender, and Level

A 4.4-second pro agility means different things depending on who's running it. For an NFL skill prospect, it's solid but not elite. For a high school sophomore, it's a strong indicator of college-level athleticism. For a Division I women's soccer player, it's an excellent number. Good benchmark data exists across most sports for change-of-direction testing, but it tends to live in football-specific databases, cover men only, or stop at the collegiate level without breaking down by sport or position. This post covers both genders across the major team sports, from middle school through professional. If you're testing athletes regularly with a laser timing system, this is the sport-specific context you need.

A note on these numbers: The benchmarks here draw from peer-reviewed literature, combine databases, and established coaching guidelines. Where direct sport-specific data exists, we used it. Where it is limited, particularly for women's sports and younger age groups outside of football, figures are extrapolated from published norms, sex-based change-of-direction performance research, and age-adjusted development curves. All numbers are reference ranges, not absolute targets. Direct normative tables exist for some groups (notably high school and college American football); other ranges are synthesized from multiple datasets. Sports with the widest positional variation will be broken down by position in future posts.

A note on timing method: These benchmarks assume fully automated timing with laser gates. Hand-timed results are typically 0.15 to 0.25 seconds faster due to reaction-time differences in how the clock is started. A hand-timed 4.30 is not the same as a laser-timed 4.30. OVR Sprint uses infrared timing accurate to 0.001 seconds, which aligns with the automated-timing standard used in the data below.

Where the Average Athlete Actually Stands

The tables below cover the full range from average to elite, for both males and females, from middle school through professional. Start here before going sport-specific. Since the 5-10-5 captures change of direction rather than acceleration or top-end speed, it works best alongside other sprint metrics rather than in place of them.

Males

Stage	Average	Good	Advanced	Elite
Middle School (12–14)	5.20–5.65 s	5.00–5.19 s	4.80–4.99 s	Sub-4.80 s
High School (14–18)	4.80–5.15 s	4.55–4.79 s	4.35–4.54 s	Sub-4.35 s
College (18–22)	4.45–4.75 s	4.25–4.44 s	4.10–4.24 s	Sub-4.10 s
Professional (22–32)	4.30–4.55 s	4.15–4.29 s	4.00–4.14 s	Sub-4.00 s

Females

Stage	Average	Good	Advanced	Elite
Middle School (12–14)	5.60–6.15 s	5.35–5.59 s	5.10–5.34 s	Sub-5.10 s
High School (14–18)	5.20–5.60 s	4.95–5.19 s	4.75–4.94 s	Sub-4.75 s
College (18–22)	4.90–5.20 s	4.70–4.89 s	4.55–4.69 s	Sub-4.55 s
Professional (22–32)	4.75–5.00 s	4.60–4.74 s	4.45–4.59 s	Sub-4.45 s

Times assume a three-point stance with a hand-touch at each line, measured with electronic timing gates. Any athlete in a serious strength and power development program in conjunction with their change-of-direction training for more than a year should expect to sit at "good" or above for their age group. Elite represents the top few percent of competitive athletes at each level.

Sport-by-Sport Pro Agility Benchmarks

Football

No sport produces more detailed change-of-direction data than football. The NFL Combine has run the 5-10-5 since the early 2000s, and high school football combine databases provide one of the few large-sample normative datasets available for this test at the youth level.

Football

Level	Average	Good	Advanced	Elite
Middle School	5.20–5.50 s	5.00–5.19 s	4.80–4.99 s	Sub-4.80 s
High School	4.75–5.10 s	4.50–4.74 s	4.30–4.49 s	Sub-4.30 s
College	4.40–4.70 s	4.20–4.39 s	4.05–4.19 s	Sub-4.05 s
NFL	4.25–4.55 s	4.10–4.24 s	3.95–4.09 s	Sub-3.95 s

Position creates a wide spread within these ranges. Skill positions like wide receivers, defensive backs, and running backs typically run 0.20 to 0.50 seconds faster than offensive and defensive linemen at the same level. The tables above represent the full team range.

Soccer

First-step quickness and rapid change of direction define soccer at every level, from pressing situations to defensive recovery and one-on-one duels. The 5-10-5 is part of the MLS Combine.

Men's Soccer

Level	Average	Good	Advanced	Elite
Middle School	5.25–5.50 s	5.05–5.24 s	4.85–5.04 s	Sub-4.85 s
High School / Club	4.85–5.15 s	4.65–4.84 s	4.45–4.64 s	Sub-4.45 s
College / Professional	4.30–4.60 s	4.20–4.29 s	4.05–4.19 s	Sub-4.05 s

Women's Soccer

Level	Average	Good	Advanced	Elite
Middle School	5.65–6.00 s	5.40–5.64 s	5.15–5.39 s	Sub-5.15 s
High School / Club	5.15–5.50 s	4.90–5.14 s	4.70–4.89 s	Sub-4.70 s
College / Professional	4.75–5.05 s	4.55–4.74 s	4.40–4.54 s	Sub-4.40 s

Forwards, wingers, and outside backs tend to test at the faster end of any given level. Center backs and goalkeepers typically test a few tenths slower within the same team.

Basketball

The NBA Combine doesn't run the 5-10-5 (it uses the Lane Agility Drill and the Reactive Shuttle), so professional men's data is thinner than in other sports. NCAA programs use the test more consistently across both men's and women's basketball.

Men's Basketball

Level	Average	Good	Advanced	Elite
Middle School	5.45–5.70 s	5.25–5.44 s	5.05–5.24 s	Sub-5.05 s
High School	4.95–5.30 s	4.75–4.94 s	4.55–4.74 s	Sub-4.55 s
College	4.70–5.00 s	4.50–4.69 s	4.35–4.49 s	Sub-4.35 s
Professional	4.55–4.80 s	4.40–4.54 s	4.25–4.39 s	Sub-4.25 s

Women's Basketball

Level	Average	Good	Advanced	Elite
Middle School	5.80–6.15 s	5.55–5.79 s	5.30–5.54 s	Sub-5.30 s
High School	5.35–5.70 s	5.10–5.34 s	4.90–5.09 s	Sub-4.90 s
College	5.05–5.35 s	4.85–5.04 s	4.70–4.84 s	Sub-4.70 s
Professional	4.90–5.20 s	4.70–4.89 s	4.55–4.69 s	Sub-4.55 s

Guards typically test 0.10 to 0.20 seconds faster than forwards and centers at the same level. The deceleration and re-acceleration demands of the 5-10-5 reward smaller athletes more than the Lane Agility test, which is one reason the NBA moved away from it for its combine.

Baseball and Softball

Baseball acceleration and change-of-direction over short distances map directly to base-running and infield first steps. The 5-10-5 is included in MLB Draft testing and the SPARQ rating used at high school showcase combines.

Baseball

Level	Average	Good	Advanced	Elite
Middle School	5.40–5.65 s	5.20–5.39 s	5.00–5.19 s	Sub-5.00 s
High School	4.85–5.15 s	4.65–4.84 s	4.45–4.64 s	Sub-4.45 s
College	4.75–5.05 s	4.55–4.74 s	4.35–4.54 s	Sub-4.35 s
Professional	4.65–4.90 s	4.45–4.64 s	4.25–4.44 s	Sub-4.25 s

Softball

Level	Average	Good	Advanced	Elite
Middle School	5.75–6.05 s	5.50–5.74 s	5.25–5.49 s	Sub-5.25 s
High School	5.30–5.60 s	5.05–5.29 s	4.85–5.04 s	Sub-4.85 s
College	5.10–5.40 s	4.90–5.09 s	4.70–4.89 s	Sub-4.70 s
Professional	5.00–5.30 s	4.85–4.99 s	4.65–4.84 s	Sub-4.65 s

Outfielders and middle infielders consistently test at the faster end of any given range. Catchers, corner infielders, and designated hitters typically test toward the slower end and often below the stated average. A team-wide average reflects all positions combined.

Volleyball

Volleyball has published 5-10-5 data across collegiate and elite levels, though the literature is thinner than for football or basketball. Court-sport movement demands map well to the test, though vertical-dominant positions like middle blockers tend to test slower than back-row positions.

Men's Volleyball

Level	Average	Good	Advanced	Elite
Middle School	5.40–5.65 s	5.20–5.39 s	5.00–5.19 s	Sub-5.00 s
High School / Club	4.95–5.25 s	4.75–4.94 s	4.55–4.74 s	Sub-4.55 s
College	4.65–4.95 s	4.45–4.64 s	4.30–4.44 s	Sub-4.30 s
Professional	4.50–4.80 s	4.35–4.49 s	4.20–4.34 s	Sub-4.20 s

Women's Volleyball

Level	Average	Good	Advanced	Elite
Middle School	5.75–6.10 s	5.50–5.74 s	5.25–5.49 s	Sub-5.25 s
High School / Club	5.30–5.65 s	5.05–5.29 s	4.85–5.04 s	Sub-4.85 s
College	5.00–5.30 s	4.80–4.99 s	4.65–4.79 s	Sub-4.65 s
Professional	4.85–5.15 s	4.70–4.84 s	4.55–4.69 s	Sub-4.55 s

Liberos and outside hitters typically test 0.05 to 0.15 seconds faster than middle blockers, who emphasize vertical power over linear change of direction.

Lacrosse

The 5-10-5 is a common part of lacrosse testing batteries, especially at the high school and college levels. Surface matters more here than in most sports, since lacrosse runs on both turf and grass, and cleats grip the two differently.

Men's Lacrosse

Level	Average	Good	Advanced	Elite
Middle School	5.30–5.55 s	5.10–5.29 s	4.90–5.09 s	Sub-4.90 s
High School	4.80–5.10 s	4.60–4.79 s	4.45–4.59 s	Sub-4.45 s
College	4.45–4.75 s	4.25–4.44 s	4.10–4.24 s	Sub-4.10 s
Professional	4.30–4.55 s	4.15–4.29 s	4.00–4.14 s	Sub-4.00 s

Women's Lacrosse

Level	Average	Good	Advanced	Elite
Middle School	5.55–5.90 s	5.30–5.54 s	5.05–5.29 s	Sub-5.05 s
High School	5.20–5.50 s	4.95–5.19 s	4.75–4.94 s	Sub-4.75 s
College	4.85–5.15 s	4.65–4.84 s	4.50–4.64 s	Sub-4.50 s
Professional	4.70–4.95 s	4.55–4.69 s	4.40–4.54 s	Sub-4.40 s

Attackmen and midfielders typically test faster than defenders, who carry more body mass and rely on lateral leverage. The change-of-direction demands of dodge moves and slide footwork in lacrosse map well to the 5-10-5.

Rugby

Rugby has solid published 5-10-5 normative data across age grades and competition levels, with research documenting clear differences between backs and forwards.

Men's Rugby

Level	Average	Good	Advanced	Elite
Middle School / U14	5.45–5.70 s	5.25–5.44 s	5.05–5.24 s	Sub-5.05 s
High School / U16–U18	5.00–5.30 s	4.80–4.99 s	4.60–4.79 s	Sub-4.60 s
College / Club	4.60–4.90 s	4.40–4.59 s	4.25–4.39 s	Sub-4.25 s
Professional	4.40–4.65 s	4.25–4.39 s	4.10–4.24 s	Sub-4.10 s

Women's Rugby

Level	Average	Good	Advanced	Elite
Middle School / U14	5.80–6.10 s	5.55–5.79 s	5.35–5.54 s	Sub-5.35 s
High School / U16–U18	5.35–5.65 s	5.10–5.34 s	4.90–5.09 s	Sub-4.90 s
College / Club	5.00–5.25 s	4.80–4.99 s	4.60–4.79 s	Sub-4.60 s
Professional	4.75–5.00 s	4.60–4.74 s	4.45–4.59 s	Sub-4.45 s

Backs run 0.20 to 0.30 seconds faster than forwards at the same level. The ranges above reflect the full squad. Research consistently shows the back-forward gap is smaller in youth rugby and grows more pronounced at senior and professional levels.

Tennis

Short-distance change of direction is central to tennis performance, with most in-point movements covering less than 5 meters. The 5-10-5 is run less often in tennis than in field sports, but published data from collegiate testing programs and youth tennis meta-analyses informs the figures below.

Men's Tennis

Level	Average	Good	Advanced	Elite
Middle School / U12–U14	5.35–5.60 s	5.15–5.34 s	4.95–5.14 s	Sub-4.95 s
High School / U16–U18	4.90–5.20 s	4.70–4.89 s	4.50–4.69 s	Sub-4.50 s
College / ITF Junior	4.60–4.90 s	4.40–4.59 s	4.25–4.39 s	Sub-4.25 s
Professional	4.45–4.70 s	4.30–4.44 s	4.15–4.29 s	Sub-4.15 s

Women's Tennis

Level	Average	Good	Advanced	Elite
Middle School / U12–U14	5.70–6.05 s	5.45–5.69 s	5.20–5.44 s	Sub-5.20 s
High School / U16–U18	5.25–5.60 s	5.00–5.24 s	4.80–4.99 s	Sub-4.80 s
College / ITF Junior	4.90–5.20 s	4.70–4.89 s	4.55–4.69 s	Sub-4.55 s
Professional	4.80–5.10 s	4.60–4.79 s	4.45–4.59 s	Sub-4.45 s

The 5-10-5 captures only a fraction of what tennis change-of-direction looks like in match play, where reactive agility and decision speed matter as much as planned movement. As a baseline athleticism marker, though, it remains useful, particularly for monitoring development across age groups in junior players.

Understanding Your Numbers

Every timing system is built to measure something slightly different, and understanding that makes cross-program comparisons useful rather than confusing. The most common comparison issue is hand timing versus laser timing. Most high school coaches are hand-timing their athletes, which tends to run 0.15 to 0.25 seconds faster than automated laser times. That gap matters when comparing against the benchmarks in this post. A hand-timed 4.30 is closer to a laser-timed 4.50.

Surface also matters. Hardwood and indoor turf produce the cleanest, most repeatable times. Outdoor grass adds noticeable variation from weather and footing. Whatever surface you use, keep it consistent across testing days. If your athletes have been tested in other environments with different methods, a brief explanation before they see their laser-timed results goes a long way. A different number does not mean the testing is wrong. It means the measurement is more precise. A consistent protocol is what makes the data worth keeping over a season and makes comparisons meaningful.

What to Do With a Benchmark

The number only tells you something useful when it has context. Before drawing conclusions from a result, find the reference point that actually matches the sport and position of the athlete being tested.

A benchmark is only as reliable as the protocol behind it. The 5-10-5 is sensitive enough to detect real changes in change-of-direction speed across a training block. If conditions change between sessions, you lose the ability to compare results meaningfully. Stance, surface, footwear, warm-up state, and timing system placement all influence the result. Those variables add up across a season. Locking in a consistent protocol from the start is what makes the data worth tracking.

Coaches who test regularly start to notice things the number alone does not show. The 5-10-5 responds to both fatigue and training adaptation, often before other metrics move. A drop mid-season is sometimes the first sign that an athlete is carrying too much load or recovering poorly. A meaningful improvement after a dedicated change-of-direction training block confirms the work transferred. Paired with vertical jump testing and sprint data, it gives coaches a fuller picture of athletic readiness across a season.

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