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4 primary categories for SAQ activities
Ballistic/plyometric
Speed quickness drills
Change of direction drills
Agility drills
Ballistic and plyometric drills (5)
Landing technique drills
Jumping and bounding
Box and hurdles drills
Medicine ball work
Upper and lower body rebounds
Speed and quickness drills
Technique and preparation drills
Footwork activities
Drag training
Over speed training
Change of direction drills (5)
Foundational technique work
Assessment patterns
Premeditated cod movement patterns
Cutting drills
Skilled movement transitions
Agility drills (3)
Reaction time drills
Mirror drills
Mental processing and visual scanning drills
Speed and quickness drills (4)
Landing technique drills (drops)
Teaches proper landing technique and reduces the risk for faulty movement patterns associated with transitional loading when landing
Examples: depth drops, squat drops, split stance drops, eccentric pushups
Ballistic activities-
Function to improve overall strength-power and reactive strength. Can be concentric only or use the stretch shortening cycle
Examples: squat jumps, mb slams, mb throws, box pushoffs, power pushoffs, hurdle jumps
Plyometric activities
Function to enhance an athletes neural speed. The amortization phase is aimed at under .30 of a second
Examples: jump tucks, hurdle hops, plyopushups, chest drops
Primary categories for speed and quickness activities (4)
Speed technique and preparation drills
Overspeed training
Footwork drills
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