Athletic training and SAQ program

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Speed, Agility, Quickness (SAQ)

Speed, Agility, Quickness is a system of training that enhances performance levels in all sports.

SAQ Training concentrates on proper running form and explosive movement patterns for sports which require speed, agility and quickness as a basic prerequisite for success. It is ideal for all field and court-based sports which are mainly multi-sprint events requiring fast multi-directional movement patterns in addition to anticipation, sharpness of mind, reaction and acceleration as key components of sports specific fitness.

Gradual and progressive use of the SAQ Training exercises, drills and methods leads to improvement in:

  • Acceleration
  • Speed
  • Arm action
  • Footwork
  • Response time
  • Explosion

Consistent use of SAQ Training also increases:

  • Visual awareness
  • Hand-eye co-ordination


  1. Speed:

General refers to the speed of which you’re able to move your arms and legs, in a way that allows you to move as fast as possible in a straight line. This is often referred to as linear speed. If you notice you have difficulty keeping up with or breaking away from your teammates and competitors, you will likely benefit from adding speed drills.

  1. Agility:

While speed refers to moving in a straight line, agility is the ability to change direction quickly and effectively. If you struggle moving side-to-side, or find yourself off balance a lot, agility training will help improve your performance.

  1. Quickness:

While speed and agility rely on a combination of core and lower-body strength, quickness refers to your body’s reflexive reactions. Quickness measures your instant and rapid responses, and drills to improve these abilities usually only last several seconds. If you have trouble getting your body into position quickly or lack explosiveness in your first few steps, adding quickness drills to increase your reaction time will help you be a quicker athlete

Examples of SAQ Drills and the Components They Target:


 Tennis Ball Drop: Quickness and Agility


Zig Zag Drill Target: Agility and Speed


T-Drill Target: Agility and Speed