Purpose:
To improve your overall speed and agility by teaching you proper mechanics and drills. Speed, Agility, & Quickness (SAQ) is ideally performed on its own separate day from strength training. It can be coupled with plyometrics. If you need to do it all in the same day, do your SAQ work first before your muscles are tired and your nervous system is taxed.

Rest time:
Approximately 30-60 seconds between drills or about a 1:3 work rest ratio.

Necessary Fitness Tools for this Workout:
Agility Ladder, TD Speed Cord, Bungee Runs, Parachutes, cones

This SAQ program should take approximately 45-60 minutes total and be performed 2-3 days per week.

Directions for Workout:
General Warm-up 5 minutes (skipping rope, jogging, etc.)
Dynamic Warm-up 10 minutes
Plyometrics (optional) 10-20 minutes

1. Skipping (Forward, Sideways, & Backwards): 1 x 15 yards each

2. Pogo Hops : 1 x 15 seconds

3. Cariocas: 1 x 15 yards each direction

4. Line Drills: 1 x 15 seconds each
a. front runs
b. front jumps (2 feet)
c. 1 Legged lateral hops
d. 1 Legged lateral hops
e. Ali Shuffles

5. Agility Ladder Drills: 1-2 sets of each drill
a. one foot in each rung & run through
b. two feet in each rung & run through
c. Sideways two feet in each rung
d. 1-2-3 drill or the Icky Shuffle
e. Fast feet throw one foot in the ladder drill
f. NFL drill or cross foot fire drill

6. Cone drills: 1-2 sets of each drill
a. Cone circles
b. Lateral slide and circle
c. Mirror drill
d. Box Drill
e. 6 cone drill
f. Tag inside of box

7. Resisted Runs (20 yards) (with TD Speed Cord) :3 sets with cord & 1 contrast(1-2 minutes rest between each set)

8. Overspeed Runs with Bungee (20 yards): 3 sets with bungee & 1 contrast
(1-2 minutes rest between each set)

9. Parachute runs (40+ yards): 3 sets with parachute & 1 contrast
(1-2 minutes rest between each set)

10. Reaction Ball Drills: 5 minutes

11. FLEXIBILITY!!!!: 10-20 minutes

**If you would like to work Technique Drills, they will proceed the aforementioned drills. Warm-up and than go into the Technique Drills. Here are examples of a few Technique Drills I may infuse into a workout. I really like to do these drills with the younger crowd 2-3 times per week throughout their training period. I will work on these Technique Drills with the more advanced crowd early on in the first few weeks a lot and than reduce the frequency where we than may review these drills just periodically.

Technique Drills:
1. Arm Swing Drill (Seated, Kneeling, or standing)
2. Wall Runs (Acceleration Lean)
3. 3-5-7 Drill on wall (Accelaration Lean)
4. Sideways Wall Runs (Top End Speed Mechanics)
5. Let Go’s
6. Stop & Starts

Note:
The bungee cord Runs is an advanced exercise and would not recommend that youths under the age of 14 do these runs. Concentrate on technique drills, strength, & flexibility.

Reminders with SAQ:
1. Always warm-up really good prior to starting this program
2. Focus on form & technique of these drills—quality over quantity
3. Drink a lot of water when on the field (1/2 bodyweight in fluid ounces of pure water)
4. Try to relax your face & body when going through these drills so that you are always under complete control of your body
5. Flexibility should be performed immediately following this program and all exercise sessions.
6. Flexibility WILL help your performance!!!