SAQ training PDF Print E-mail
Written by Mihajlo Kostic   
Sunday, 27 June 2010 13:48

                                                                       SAQ TRAINING



In this paper we use the athletes training program SAQ (speed-agility-quickness). This program was developed by U.S. experts, and put to use it in American football, basketball and tennis. Very soon all the leading European clubs began to implementing this program, and in English Premier League this training program has become a hit. SAQ program is based on modern methods of training which ignores existing methods of running through the woods and weightlifting, since athletes playing football, basketball, handball, tennis, athletes are not marathon runners or weightlifters or bodybuilders. This program trnsfers the situation from the match or sports competition into specific training exercises and thus speed, agility and explosive reaction in a given situation are practiced. Much more interesting are exercises such as fast turn around cones, fast running in all directions, crossing low barriers differently, getting up from the floor and sprint, crossing the ladder to various forms of movement and others.


As we have already said SAQ program consists of three main areas:


Speed ​​(Speed)

Agility (Agility)

Quickness (explosive-speed acceleration, speed of response ...)




powerchutesystemThe SAQ program speed range is based on the maximum running speed. Although the maximum speed in sports rarely achieved (except in athletics sprinting) it is the basis of many sporting events.

Among the coaches in sports (football, basketball, handball ...) prevailing belief is that speed is an innate ability that can not be improved, which of course is not true. Maximum running speed depends on the following elements: length and step frequency, power, functional flexibility, speed and proper running techniques. The improvement of these elements is essential to our program.

Proper formation of a dynamic stereotype is a multi-year process, which must be precisely defined and the methodology must begin at an earlier age in young athletes. Achieving the maximum speed in our program consists of the following stages:




1. Development of maximum speed with nonspecific means

2. Rational development of running technique

3. Training maximum speed (speed work)

4. The development of specific power (plyometric training)

5. Contrasting maximum speed development training




agilnostAgility is defined as the ability to slow down, speed up and change direction while maintaining good body control (balance) without reducing speed. Athletes who move quickly in different directions will be able to run all of the technical and tactical elements with the maximum possible explosiveness, speed and control, and with the smallest possible expenditure of energy without excessive and unnecessary movement.

Agility has a major role in the prevention of injuries and "teaching" muscle how to properly activate and include, as well as to manage small changes in the ankle, knee, hip, back, shoulder and neck joints in order to achieve optimal settings and setting up of the body.




This term means: reaction time, speed (running speed) and acceleration ability (starting speed).

The time that the athletes need to respond to the stimulus, may mean the difference between victory and defeat. The reaction time to simple or complex situations is always present in sport, and a decisive factor in most sports (the goalkeeper in handball and soccer, tennis ...) and can be improved with appropriate training.

Running speed can be increased by increasing step frequency, we achieve a faster ie. explosive leg shift.

The starting speed is an ability which is very significant level in many sports (football, handball, basketball, tennis, ...) where the athlete must develop greater acceleration of the body in the shortest possible time.

Figure 1. shows SAQ-components used for the development of speed, agility and explosiveness in our programs.




Last Updated on Saturday, 12 March 2011 20:57