The All-Pro Agility Challenge

Dec 12 / Build Muscle

Saints running back Darren Sproles stands at 5'6" (well, 5'7" if you ask him) and weighs 190 pounds. He's one of the smallest players in the NFL, but he plays huge. During the 2011-12 season, he rushed, received, and returned kicks for 2,696 yards—the most all-purpose yardage ever. He can run around guys or over them. One of Sproles's keys to success: extreme agility. "Most football plays happen within a 5-by-5-yard area," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego and Sprole's off-season trainer. "If you're not elusive in a small space, you get tackled." That's why ...

Saints running back Darren Sproles stands at 5'6" (well, 5'7" if you ask him) and weighs 190 pounds. He's one of the smallest players in the NFL, but he plays huge. During the 2011-12 season, he rushed, received, and returned kicks for 2,696 yards—the most all-purpose yardage ever. He can run around guys or over them. One of Sproles's keys to success: extreme agility.

"Most football plays happen within a 5-by-5-yard area," says Todd Durkin, C.S.C.S., owner of Fitness Quest 10 in San Diego and Sprole's off-season trainer. "If you're not elusive in a small space, you get tackled." That's why Durkin uses this four-cone box drill to test Sproles' agility. It measures how quickly you can change direction.

THE SPROLES' STANDARD: 9.49 seconds

Want to see how you compare to the running back giant? Watch the video below to see how to perform the drill, and then let us know your score in the comments below.

Here's how it works: Create a square (5 yards by 5 yards) with the cones. Start at the back-right corner, spint 5 yards to the front-right corner, shuffle left 5 yards to the front-left corner, backpedal 5 yards to the back-left corner, and then shuffle right 5 yards to the starting position. Then do the drill in reverse: Shuffle left 5 yards, sprint foward 5 yards, shuffle right 5 yards, and backpedal 5 yards to the starting position.