To a year of foundational training for

To understand Speed, Agility and Quickness (SAQ)
training we must first define each term and how they combine to help create an
effective training program:

Speed
– the ability to complete a movement within a short period of time (Howley, 2015).

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Agility
–  is the ability to maintain and control
correct body positions while quickly changing direction through a series of
movements (Sheppard and Young, 2006).

Quickness –
the quality of moving fast or doing something in a short time, it is a combination
of both Speed and Agility (Enwood, 2007)

 

Speed, agility, and Quickness training is a fundamental
portion of all elite athletes training programs and is a popular way to train
athletes. With the increasing requirement to encourage athletic ability, this kind
of training has been recognized to develop field abilities of participants in a
widespread variety of sports (Bompa and Buzzichelli, 2015). Henceforth all
athletes can benefit once SAQ is integrated into their training programs.
Although this sort of training has been about for several years, many athletes
have not trained this way. This is largely due to an absence of education
regarding both its specific benefits and how to integrate it into a comprehensive
training program (Jovanovic et al., 2011). SAQ is intended to increase the capability
to apply maximal force through high speed movements. It manipulates and
capitalizes on the stretch-shortening cycle (SCC) (Bloomfield et al., 2007).

It is important to remember that SAQ training should enhance
traditional training. Nearly every sport entails fast movements of either the
arms or legs and SAQ training can and should progress skills in these areas if
taught correctly. In other words, it should be in addition to and not instead
of lifting weights (Polman et al., 2004). To train at higher intensities in SAQ
training, the participant should possess a solid foundation of universal
conditioning. This could mean six months to a year of foundational training for
a beginner. The main point is to have enough of a strength base to adequately
complete each SAQ exercise without undue strain. In addition, high intensity
SAQ training should normally be undertaken during the month or two leading up
to a season, as this will help form a solid base which can be maintained
through the season using less intense SAQ training (Craig, 2004). When writing
up a program containing SAQ drills a trainer/coach must consider seven critical
variables:

Choice
– choice of exercise should mimic the athlete’s demands during competition.

Order
– Order of exercise should follow three main patterns: Executed from simple to
complex, low to high intensity and from general to sport specific.

Frequency
– number of training sessions completed in each time (usually a week)

Intensity
– applies to the quality of work performed during muscular activity and is
measured in terms of power output (i.e. work performed per unit of time)

Volume
– the quantity, or total number of sets and reps completed in a session.

Rest
– Often a forgotten variable but critical as it prevents overtraining, fatigue
and injury.

Progression
– Progression should gradually increase as athletes reach their goals and
should also be specific to the sport (Brown and Ferrigno, 2014).

 

When these variables are harnessed correctly it should
result in a well-rounded training program which the athlete will benefit
greatly from.