Speed-Agility-Quickness Training

Speed -- ability to move the body in one intended direction as fast as possible

Agility - the ability to start (accelerate), stop (or decelerate & stabilize) and change direction quickly while maintaining proper posture

Quickness (reaction time) - ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities

Stabilization

-- 4 -6 drills with limited horizontal inertia and unpredictability (cone shuffles and agility ladder drills)

-- 1-2 sets, of 2-3 reps

Strength

-- 6-8 drills allowing greater horizontal inertia, but limited unpredictability such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8

-- 3-4 sets of 3-5 reps

Power

-- 6-10 drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drill and timed drills

-- 3-5 sets, 3-5 repetitions

-- safety and success of SAQ program depends on the client's core, balance and reactive capabilities

-- all exercises should be performed with precise technique

Exercises:

• One Ins - Ladder drills
• Two Ins - Ladder drills
• Side Shuffle - Ladder drills
• In In Out OUt Ladder drills
• In In Out Zig Zag - Ladder drills
• Ali Shuffle - Ladder Drills
• Cone Drills - 5-10-5
• Cone Drills - Modified Box Drill
• Cone Drills - T Drill
• Cone Drills - Box Drill
• Cone Drills - L.E.F.T. Drill