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(1) Speed
The moment of truth
(A) Integration of your whole body as it relates to specific sports athletic expression.
(B) Positive acceleration from a stationary stance or dynamic position.
(C) Sustained momentum-holding near maximum speed for the necessary duration required.
(2) Agility
The spontaneous ability to change directions while stopping, starting, accelerating and decelerating
(A) Dynamic patterns of foot movement.
(B) Psychomotor programming-"training the mind and body according to the dynamics of game competition.
(C) Thoroughly understanding the strategy of the sport.
(D) Perfecting the fundamental techniques and combinations of the sport.
(E) Tactical implementations of strategy and techniques.
(3) Quickness
The initial bio-mechanical response of the body/mind to the game stimulus in pure reflex actions and "faster than the speed of human thought"
(A) Stimulus recognition/response - "if/then thinking"
(B) Ideal bio-mechanical staring position (stationary or dynamic stance)
(C) Maximum muscular/skeletal motor recruitment during directional movement (the first 2 to 3 steps)
(D) Involves the beginning of explosive power
(4) Joint Flexibility and Muscle Elasticity
(A) Proper warm-ups
(B) Performing your movements through a full range of motion.
(C) Optimal hydration and sports nutrition.
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The first thing the SAQ program will focus on is the dynamic warm-up, that is to be done before every workout.
(1) Definition-Dynamic Warm-ups
A series of ground based calisthenic movements that increase the athletes core temperature, increase joint mobiliity, and increase joint flexibility.
(A) Focus on the purpose of every warm-up exercise.
(B) Keep your head over your hips.
(C) Stay on the ballss of your feet.
(D) Whenever possible, maximally cock your ankle with toes up.
(E) Perform each exercise though a complete and full range of motion.
(F) Perform each exercise over a distance of 15 to 20 yards.
(G) Lateral motion should be done in both directions.
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In the beginning, warm-ups may take anywhere from 30 to 40 minutes. Once proper technique is programmed into the athletes warm-up, it should take anywhere from 10 to 15 minutes.
(1) Power carrioca
(2) Game speed carrioca
(3) Tapioca
(4) Power slide
(5) Game speed slide
(6) High knees
(7) High knee run
(8) Bounding for height
(9) Bounding for distance
(10) Power skip
(11) High skip
(12) Stutter step (break out at 10 yards)
(13) Quick feet slow arms (quick for 5 yards, walk for 5 yards; this should be done for 40 yards)
(14) Lunges
(15) Explosions or torpedo hops
After warm-up workout should start. Workout will be performed for Linear and Lateral Speed Development, Sprint Mechanics, Spontaneous Agility Development and Quickness Development.
Workouts should be serious, but they should also be fun!