Speed, Agility, Quickness (SAQ) Training

All athletes, regardless of their skill level, must possess the ability to rapidly decelerate, cut, change direction and accelerate. And they have to do this while while reading the field and responding to team member and opponent’s play.

Our SAQ training includes a wide range of age-appropriate agility drills, plyometrics, speed drills, strength drills, form drills, sprinting and endurance drills.

This type of training is perfect for sports like soccer, lacrosse, football, basketball, volleyball, baseball and softball or any sport that requires quick, powerful and explosive movements.

Speed, Agility & Quickness Training is offered in Spring, Summer and Fall. If interested in sprint or general speed development we recommend our Winter Track programs. It has everything you need to make you faster, minus the agility.

TALK TO A COACH

Find out if we are right for you. There is never
any obligation or pressure to join us.

At Run For Performance we work with your athlete to improve speed, agility, and quickness to help them perform better on the playing field.

Specifically, we work with athletes to improve their ability to:

  • perform explosive multi-directional movements
  • accelerate quickly
  • decelerate quickly
  • quickly change direction with proper balance, body position, posture and biomechanics 
  • improve fine motor skills
  • improve cognitive and physical reactive abilities in game-play situations to reduce reaction times
  • be in the right place at the right time to make plays
  • improve their athletic mindset, mental toughness and confidence
  • learn to love and adapt to a ‘training’ mentality while keeping it fun and productive

Speed, agility and quickness training leads to faster game play and improved confidence.

At Run For Performance, we work with individual athletes of any level on either a 1:1 or small group basis. (1:1 spots are currently full and on a wait list).

All workouts/drills are customized based on age and skill level.

* We do not focus on teaching specific rules, or ball handling skills. We train for speed, agility and quickness and how those can work into gameplay situations.

Training targeted to support and mimic real game situations

All training is outdoors, weather permitting, on a grass field or track/paved surface to simulate game surface / situations. All movements mimic the type of movement they will see in practice and competition.

TALK TO A COACH

Find out if we are right for you. There is never
any obligation or pressure to join us.

For some athletes, especially those who are preparing for college athletics (depending on sport or college requirement) , we also run drills and evaluation tests such as:

Speed Tests

  • 10-yard sprint
  • 20-yard sprint
  • 40-yard dash
  • 60-meter sprint
  • Flying 20-meter sprint
  • 30-meter sprint
  • 100-meter sprint (track athletes)
  • 200-meter sprint (track athletes)

Agility & Change-of-Direction Tests

  • Pro Agility Shuttle (5–10–5)
  • T-Test
  • 3-Cone Drill (L-Drill)
  • Illinois Agility Test
  • Zig-Zag Test
  • 505 Change of Direction Test
  • Hexagon Test

Endurance / Conditioning Tests

Tempo Runs

Yo-Yo Intermittent Recovery Test (Level 1 & 2)

Beep Test (20m Multistage Fitness Test)

Cooper 12-Minute Run

300-Yard Shuttle

150-Yard Shuttle

1.5-Mile Run

Repeated Sprint Ability (RSA) Test

Conditioning Circuits (timed work/rest)