Speed, Agility, Quickness (SAQ) Training
Speed, agility, and quickness training for multi-sport youth, middle school, and high school athletes in Lewis Center, Ohio. Age-appropriate SAQ programs for football, flag football, soccer, lacrosse, basketball, and more.
We do not offer SAQ (Speed, Agility, Quickness) programs in the Winter. SAQ returns in Spring 2027, in private, partner, and group formats.
Get notified when enrollment opens →However, we do offer the following program:
Late Fall / Winter Speed Development Program
November through February · 12 coached sessions · $360
It develops straight-line speed, acceleration, sprint mechanics, and conditioning for athletes from any sport. It does not include the agility and change-of-direction work that SAQ adds.
See Winter Speed Development →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 reading the field and responding to team member and opponent's play.
Our SAQ training encompasses a wide range of age-appropriate agility drills, plyometrics, speed drills, strength drills, form drills, sprinting and endurance drills. Perfect for sports like soccer, lacrosse, football, flag football, basketball, volleyball, baseball, and softball — or any sport that requires quick, powerful, and explosive movements.
Training is conducted as private, partner, or group sessions. All workouts are customized based on athlete age and skill level. We focus exclusively on speed, agility, and quickness — not sport-specific skills like dribbling, passing, catching, or shooting. Our focus is on the athletic development that makes athletes faster, more agile, and more explosive on the field, no matter what sport they play.
Sessions occur outdoors on grass fields or track and paved surfaces to simulate authentic game conditions. Speed and agility lead to faster game play, and our training is targeted to support real game situations.
Dates and pricing for the 2027 SAQ season are announced closer to the season. Contact us for pricing.
Training through the winter
Late Fall / Winter Speed Development Program
This program is open to athletes from any sport, not only track. January and February are preseason for all of them. Athletes from other sports train in the same group, on the same dates, at the same price.
It covers speed, sprint mechanics, and conditioning. It does not include the agility and change-of-direction work that SAQ adds.
Block starts are covered for track athletes. Athletes from other sports do the same acceleration work from a standing or two-point start, the position they actually accelerate from in a game.
See dates and register →This applies to new inquiries only. Athletes already training with us keep their scheduled times, as does anyone already in conversation with a coach.
Speed and agility training for your athlete's sport
Every field and court sport is played in multiple directions. We train the movement those games demand: accelerating, stopping, cutting, and reacting. We do not coach sport skills, so nothing here replaces what your athlete's team coach does.
Soccer speed training
First-step quickness in a 1v1, the ability to change direction at speed, and the conditioning to repeat sprints late in a half.
Football and flag football agility training
Explosive starts, short-area quickness, cutting and shuttle movement, and the deceleration control that makes a cut sharp instead of a slide.
Lacrosse and field hockey speed training
Acceleration into space, change of direction while carrying a stick, and the repeat-sprint conditioning a full field demands.
Basketball and volleyball quickness
Lateral movement, reaction speed, closeout and recovery footwork, and landing mechanics that hold up over a long season.
Baseball and softball
First-step quickness out of the box and off the bag, short acceleration, and the ability to stop and change direction on the bases.
General youth athletic development
For younger athletes and multi-sport athletes, coordination, balance, and movement mechanics that carry into whatever they play next.
Looking for straight-line speed instead? Change-of-direction work is what SAQ adds; top-end speed and sprint mechanics are built in our speed and track program.
SAQ Training Programs
These group training blocks return in Spring and Summer 2027, with dates to be announced. Athletes who want to train through the winter can join our Late Fall / Winter Speed Development Program, which is open to athletes from any sport.
Middle School SAQ Training
Our Summer speed, agility and quickness (SAQ) program runs as a scheduled 8-week training block, perfect for any Youth / Middle School athlete who wants to focus on speed, agility and quickness for football, soccer, flag football, basketball, volleyball, baseball, field hockey, or any sport that requires cutting, turning, acceleration, stopping, change of direction, balance, coordination, reaction speed, sprint speed, and more. Each session is held for approximately one hour, and is led by certified trainers and sports performance specialists.
Schedule: Spring & Summer 2027 — dates and times to be announced
Location: Meet at the entrance of Orange Middle School Track, 2680 E Orange Rd, Lewis Center, OH 43035
Group Size: Small group, intentionally managed for individual coaching within a group setting
Price: To be announced — athletes enroll for the full training block. Contact us for pricing.
High School SAQ Training
Our speed, agility and quickness (SAQ) training program is perfect for any High School athlete who wants to focus on speed, agility and quickness for football, soccer, flag football, basketball, volleyball, baseball, field hockey, or any sport that requires cutting, turning, acceleration, stopping, change of direction, balance, coordination, reaction speed, sprint speed, and more. Each session is held for approximately one hour, and is led by certified trainers and sports performance specialists.
Location: Lewis Center, OH
Group Size: Small group, intentionally managed for individual coaching within a group setting
Price: To be announced — athletes enroll for the full training block. Contact us for pricing.
Spring & Summer 2027 — dates and times to be announced.
What athletes develop
- •Execute explosive multi-directional movements
- •Accelerate rapidly and decelerate effectively
- •Change direction while maintaining proper balance, body position, posture, and biomechanics
- •Enhance fine motor abilities
- •Develop cognitive and physical reactive skills to reduce reaction times in gameplay
- •Position themselves strategically to execute plays
- •Build athletic mindset, mental toughness, and confidence
- •Adopt a training mentality while maintaining engagement and productivity
Featured Athlete
Whitney Scott
Division 1 Women's Soccer – Creighton University
We worked with Whitney to prepare her in areas such as speed improvement, reaction time, overall agility and quickness, as well as improving biomechanical techniques to improve her collegiate entrance tests for her freshman season. Whitney trains with us during the offseason.
Speed, Agility & Endurance Tests We Use
Show ↓
Speed Tests
- •10-Yard Dash
- •20-Yard Dash
- •40-Yard Dash
- •60m Sprint
- •Flying 20m
- •Flying 30m
- •100m
- •200m
Agility Tests
- •Pro Agility Shuttle (5-10-5)
- •T-Test
- •3-Cone Drill
- •Illinois Agility Test
- •Zig-Zag Test
- •505 Change of Direction Test
- •Hexagon Test
Endurance Tests
- •Tempo Runs
- •Yo-Yo Intermittent Recovery Test
- •Beep Test
- •Cooper 12-Minute Run
- •300-Yard Shuttle
- •150-Yard Shuttle
- •1.5-Mile Run
- •Repeated Sprint Ability (RSA) Test
Talk to a Coach
Find out if we are right for you. There is never any obligation or pressure to join us.
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