Speed, Agility and Quickness (SAQ)
To improve speed and power, we have developed SAQ! These exercises are carried out at maximum speed and muscle contraction!
Med Ball Standing Frontal
Ready
Stand upright facing a wall, holding a med ball with both hands. You are just far enough from the wall that you can fully extend your arms to touch it.Turn to the left, holding the ball to your side.
Set
Rapidly extend...
Med Ball Standing Side
Ready
Stand upright next to a wall, left side of your body facing the wall.Hold a med ball with both hands to your right side.You are just far enough from the wall that you can fully extend your arms to touch it.
Set
Rapidly...
Med Ball Kneeling Side right
Ready
Kneel on a cushion next to a wall, left side of your body facing the wall.Hold a med ball with both hands to your right side.You are just far enough from the wall that you can fully extend your arms to touch...
Med Ball Squat and Push
Ready
Stand facing a wall, holding a med ball with both hands in front of you.Bend your knees to a partial squat.
Set
Quickly rise to a stand, throwing the ball against the wall.Immediately catch the ball and resume the...
Med Ball Kneeling Side left
Ready
Kneel on a cushion next to a wall, right side of your body facing the wall.Hold a med ball with both hands to your left side.You are just far enough from the wall that you can fully extend your arms to touch...
Med Ball Kneeling Frontal right
Ready
Kneel on a cushion facing a wall, holding a med ball with both hands. You are just far enough from the wall that you can fully extend your arms to touch it.Turn to the right, holding the ball to your side.
Set
Rapidly...
Place Running
Vorbereitung
Stehen Sie gerade, die Beine leicht auseinander, die Arme an Ihrer Seite
Fertig
Beginnen Sie, im Stand zu marschieren, und heben sie die Knie hoch (wenn ihr linkes Knie angehoben ist, sollte ihr rechter Arm oben...
4 Box Jumps
Ready
Use tape to mark a cross formation on the floor.You should have 4 equal-sized boxes in front of you:
12 3 4
Stand in the bottom left box (box 3), feet apart.Place both hands on your hips.
Set
Quickly jump over...
4 Box Jumps 3-2
Ready
Use tape to mark a cross formation on the floor.You should have 4 equal-sized boxes in front of you:
12 3 4
Stand in the bottom left box (box 3), feet apart.Place both hands on your hips.
Set
Quickly jump in a...
4 Box Jumps 3-4
Ready
Use tape to mark a cross formation on the floor.You should have 4 equal-sized boxes in front of you:
12 3 4
Stand in the bottom left box (box 3), feet apart.Place both hands on your hips.
Set
Quickly jump over...
