SAQ Stations

Speed, Agility, Quickness Training

Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength
for young football players through a consistent and safe format.

Place the stations 20 to 30 yard away from each other. After the coaches divide the
players have a coach at each station. Have each group sprint to their first station and as
soon as they get there go into an IN PLACE FAST FEET until the station coach tells
them to stop. We will also do this on every change of station as well. This will begin to
teach the players and reinforce the fact that they need to stay on their toes while they
run. It will also maintain a high heart rate for cardiovascular training.

The contents of this conditioning plan came directly from Youth Football Speed, Agility,
and Quickness and Functional Conditioning Program (SAQ) written by Jack Gregory.
This document is a re-formatting of portions of the SAQ document I received from
Jack Gregory. The reformatting was required to fit the 6-session workout plan
described in the plan to the practice schedule of the FFL 49ers youth football team.

If you have any questions please contact Jack Gregory at

jack.Gregory@globalcrossing.com. Copyright 2004. Jack Gregory.

This is a FREE ITEM AND IS NOT TO BE SOLD IN ANY FORM.

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 SAQ Stations

Stations #1 & #5: Core Training...................................................................................................... 1

Station #2: Jumps in Place ................................................................................................................4
Station #3 & #6: Sprinting...............................................................................................................6
Station #4: Functional Conditioning ................................................................................................7
Ladder Training #1 ............................................................................................................................ 10
Ladder Training #2.............................................................................................................................11
SAQ Field Layout for FFL 49ers.................................................................................................... 12

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 SAQ Stations

Stations #1 & #5: Core Training

What is core stability? Core stability is the ability to control the central body. This is
essential for muscles and joints to perform in a safe and effective manner, in order to
generate maximal power. The core muscles comprise of both the abdominal and lower
back muscles. The lower back muscles consist of the erector spinae, rectus abdominis,
transverse abdominis and deep intrinsic muscles, all of which provide both voluntary
movements and stability. The gluteus medius, minimus and hip flexors are also
responsible for stabilization of the pelvic girdle.

Strengthen the core to improve reaction speed and sprint speed. Have the group circle
the coach with more then double arms interval between them.

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 SAQ Stations

Session Activity No. Notes

Hip Lift 20 On Back. 1 count pause with hips off ground
Crunches 20 Alternating knee touch
Lying Back 10 Alternate Leg/Arm Raise. 1 count pause.
1
Extensions
Four Point 30/20/10 Forearms and toes. Hold for count 30/20/10
seconds with a 5 second rest in between
Hip Lift 20 On Back. 1 count pause with hips off ground
Crunches 30 Alternating knee touch
Kneeling Back 10 Alternate Leg/Arm Raise (10 – 1 count pause)
2
Extensions
Four Point 40/30/15 Forearms and toes. Hold for count 40/30/15
seconds with a 5 second rest in between
Hip Lift 20 On Back. 1 count pause with hips off ground
Crunches 30 Alternating knee touch
Kneeling Back 10 Alternate Leg/Arm Raise (10 – 1 count pause)
3
Extensions
Four Point 40/30/20 Forearms and toes. Hold for count 40/30/20
seconds with a 5 second rest in between
Hip Lift with 20 On Back. 1 count pause with hips off ground
heel lift
Crunches 20 Alternating knee touch
4 Kneeling Back 10 Alternate Leg/Arm Raise (10 – 1 count pause)
Extensions
Four Point 40/30/20 Forearms and toes. Hold for count 40/30/20
seconds with a 5 second rest in between

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 SAQ Stations

Crunch w/Alternating Knees: The individual should lie on their back with their knees
bent and feet flat on the floor. Their arms should be placed either across the chest or
by the head. Keep the upper back as straight as possible; the individual should lift their
head, neck and chest about two inches off the ground. Has he comes off the ground he
should raise one knee to the chest and then back down and alternate which knee comes
off the ground with each lift. The exercise should be repeated as many times as
possible.

Lying back extensions: Start by lying on your stomach on the floor, arms extended
along the floor above your head. Tighten your abs and back, so that your pelvis is in
neutral and doesn't move. Raise right arm and left leg until slightly off the floor, hold 3-
5 seconds and lower. Raise your left arm and right leg, hold, and lower.

Kneeling back extensions: Start with your hands and knees on the floor. Tighten your
abs and back, so that your pelvis is in neutral and doesn't move. Raise right arm and left
leg until almost parallel with the floor, hold 3-5 seconds and lower. Raise your left arm
and right leg, hold, and lower.

Hip Lift: Lie on your back with your knees bent, feet flat on floor and hands at your
side. Shoulder blades flat on the ground. Tighten your abs and arch your back so that
your pelvis and hips come off the ground. Hold it for a count of one and back done.

Hip Lift w/ alternating heel lift: Lie on your back with your knees bent, feet flat on
floor and hands at your side. Shoulder blades flat on the ground. Tighten your abs and
arch your back so that your pelvis and hips come off the ground. As you complete the
lift complete the rep by lifting one heel off the ground (alternate which one comes off
each rep). Hold it for a count of one and back done. This requires additional balance and
core stability.

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 SAQ Stations

Station #2: Jumps in Place

Have the group circle the coach with more than double arms interval between them.
In Place Jump Sequence – develops elastic strength. Remember to concentrate on how
they jump vice how much they jump.

Give them 20 seconds of rest between each sequence.

Session Activity No.

Pogo Jump 20
Squat Jump 10
1
Rocket Jump 10
Star Jump 10
Pogo Jump 20
Squat Jump 10
2
Double-Leg Butt Kick 10
Double-Leg Knee Tuck 10
Pogo Jump 20
Squat Jump 15
3
Rocket Jump 15
Star Jump 15
Pogo Jump 20
Squat Jump 15
4
Double-Leg Butt Kick 15
Double-Leg Knee Tuck 15

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 SAQ Stations

Pogo Jump: Jump up and down in place using minimal compression. Bounce off of the
balls of the feet. Try to jump as high as possible.

Squat Jump: Feet shoulder width apart. Squat down and jump as high as possible. Do
not use the arms.

Rocket Jump: Feet shoulder width apart. Squat down and jump as high as possible. Use
the arms bringing them over the head as high as possible.

Star Jump: Feet together. Jump into the air spreading the arms and legs out at angles.

Double-Leg Butt Kick: Feet shoulder width. Jump and use heels to kick the butt. Get
the feet back down and land.

Double-Leg Knee Tuck: Feet shoulder width. Jump and pull knees to chest. Wrap the
knees with the arms. Get the feet back down and land.

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 SAQ Stations

Station #3 & #6: Sprinting

Have rows of three cones that are 10 yards apart (20 yards total). Each player will get
behind a row of cones.

Stress correct technique and not amount, slow things down if it is not being done
correctly.

Session Activity
1. Knees on Ground – Arm Pumping Action – 30 seconds
2. Fast Feet – Arm Action – 30 seconds
1 3. Takes offs – Sprint to 2nd cone reset. Sprint to 3rd cone reset. Sprint to
2nd cone reset. Sprint 1st cone reset. (repeat)
4. Skip and Sprint – Skip to 2nd cone. Sprint to 3rd cone. Skip to 2nd cone.
Sprint to 1st cone. (repeat)
1. Fast Feet – Arm Action – 30 seconds
2. Takes offs – Sprint to 2nd cone reset, sprint 3rd cone reset, sprint to
2 2nd cone reset, sprint 1st cone reset. (repeat)
3. Skip and Sprint – Skip to 2nd cone. Sprint to 3rd cone. Skip to 2nd cone.
Sprint to 1st cone. (repeat)
4. Sprints – Sprint to 3rd cone reset. Sprint to 1st cone. (repeat)
1. Bear Crawl – Bear crawl to 2nd cone. Sprint to 3rd cone and execute 5
plyometric pushups – sprint back and execute 5 plyometric pushups.
2. Shuffle – Shuffle to 2nd cone. Bear crawl to 3rd cone. Shuffle to 2nd
3 cone. Bear crawl to 1st cone.
3. Sprints – Sprint to 2nd cone stop and reset. Sprint to 3rd cone stop and
reset. Sprint to 2nd cone stop and reset. Sprint to 1st cone.
4. Back Pedal – Back pedal to 3rd cone – sprint to 1st cone (reset and repeat
for a set of 2)
1. Fast Feet – Arm Action – 30 seconds
2. Takes offs – sprint to 2nd cone reset. Sprint to 3rd cone reset. Sprint to
4 2nd cone reset. Sprint to 1st cone reset. Repeat 3 times.
3. Skip and Sprints – Skip to 2nd cone. Sprint to 3rd cone. Skip to 2nd cone.
Sprint to 1st cone. Repeat 3 times.
4. Sprints – Sprint to 3rd cone reset. Sprint to 1st cone. Repeat 3 times.

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 SAQ Stations

Station #4: Functional Conditioning

Functional conditioning teaches the athlete to take in the whole spectrum of

performance conditioning components: balance, flexibility, stability, acceleration, and
deceleration. It asks the athlete to respond to many different functional components
during one exercise. It trains the athlete to become more athletic, forcing the body to
physically adapt and react like on the field of play.

Enhances agility and quickness along with developing football strength

Have rows of three cones that are 5 yards apart (10 yards total). Each player will get
behind a row of cones.

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 SAQ Stations

Session Activity
1. Bear crawl to 2nd cone. Sprint to 3rd cone and execute 5 normal pushups
(correctly and slowly at first). Sprint back and execute 5 normal
pushups.
2. Shuffle to 2nd cone. Bear crawl to 3rd cone. Shuffle to 2nd cone. Bear
1 crawl to 1st cone.
3. Sprint to 2nd cone stop and reset. Sprint to 3rd cone stop and reset.
sprint to 2nd cone stop and reset. Sprint to 1st cone. (get offs)
4. Back pedal to 3rd cone. Sprint to 1st cone. Reset and repeat for a set of
2. Bent at the knees, drop the hips, chin over the toe for backpedal.
1. Dynamic Cone Touch (opposite arm/opposite leg). 2 sets each
2. Dynamic Pyramid Cone Sprint & Jump Ups (double leg). 2 sets to left/ 2
sets to right
2
3. Dynamic Pyramid Cone Back Pedal & Jump Ups (double leg). 2sets to
left/2 sets to right
4. Dynamic Pyramid Cone Shuffle and Jump Ups (double leg). 2 sets to
left/ 2 sets to right
1. Bear crawl to 2nd cone. Sprint to 3rd cone and execute 5 plyometric
pushups. Sprint back to 1st cone and execute 5 plyometric pushups
2. Shuffle to 2nd cone. Bear crawl to 3rd cone. Shuffle to 2nd cone. Bear
crawl to 1st cone.
3
3. Sprint to 2nd cone stop and reset. Sprint to 3rd cone stop and reset.
Sprint to 2nd cone stop and reset. Sprint to 1st cone.
4. Back pedal to 3rd cone. Sprint to 1st cone (reset and repeat for a set of
2
1. Dynamic Cone Touch (opposite arm/opposite leg). 2 sets each
2. Dynamic Pyramid Cone Sprint & Jump Ups (double leg). 2 sets to left/ 2
sets to right
4
3. Dynamic Pyramid Cone Back Pedal & Jump Ups (double leg). 2sets to
left/2 sets to right
4. Dynamic Pyramid Cone Shuffle and Jump Ups (double leg). 2 sets to
left/ 2 sets to right

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 SAQ Stations
Dynamic Cone Touch: Place three cones in front of each player at a distance where it is
challenging for the player to touch the cone. In a opposite arm/opposite leg position,
keep only one foot on the ground at all time as the players body is going to fight to
stabilize and balance itself. From a upright, standing position, reach with the opposite
arm and touch cone #1, then return to an upright position, the repeat for cone #2, cone
#3. Attempt to get into a one leg squat position to be able to touch the cone. Complete
six touches on one leg, then switch to the other leg for a total of three sets per leg.

Dynamic Pyramid Cone: This is a multipurpose functional exercise. It is designed to

require rapid movements either forward, backwards, or sideways while maintaining
balance and creating explosive movements. It is designed to require an athlete to move
quickly while maintaining full body control throughout each movement. A lot of football
movements require an athlete to do them while off balance our not under full control we
are trying to simulate that in these drills to teach the player body control.

Take 3 cones and place them in a triangle 5 yards apart. You can adjust the length to 3
yard to 7 yards to decrease or increase the intensities. The player will start out on the
right cone (cone 1) and go the cone 2 and then cone 3 and back on the same track.

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 SAQ Stations

Ladder Training #1

Have 6 columns of 4 cones. Each column has a start cone and 1st cone at 5 yards, 2nd
cone at 10 yards, and a 3rd cone at 15 yards out. Each player will execute the assigned
ladder drill correctly with good form and as quickly as possible. Turn this into a
competitive game and make it fun.

Activity
1. Bear Crawl to 1 and back, Sprint to 2 and back, Bear Crawl to 1 and back.
2. Shuffle (west) to 1 and back, Sprint to 2 and back, Shuffle (west) to 1
and back
3. Rocket Jump and Sprint to 1 and back, Rocket Jump and Sprint to 2 and
back, Rocket Jump and Sprint to 1 and back.
4. Carioca (west) to 1 and back, Sprint to 2 and back, Carioca (west) to 1
and back.
5. Squat Jump to 1 and back, Sprint to 2 and back, Squat Jump to 1 and
back.
6. One Legged hops (left) to 1 and back (right), Sprint to 2 and back, One
Legged hops (left) to 1 and back.
7. Bear Crawl to 1 and back, Carioca to 2 and back, Bear Crawl to 1 and
back.
8. Star Jump and Sprint to 1 and back, Star Jump and Sprint to 2 and
back, Star Jump and Sprint to 1 and back.
9. Sprint to 1 and backpedal back, Sprint to 2 and backpedal back, Sprint
to 1 and back pedal back. Sprint to 1 and back.
10. Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3
and back.
11. Sprint to cone 1 and do 5 pushups and back, sprint cone 2 and do 5 push
ups and back, sprint to cone 3 and do 5 pushups and back.
12. Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3
and back.

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 SAQ Stations

Ladder Training #2

Have 3 columns of 4 cones. Each column has a start cone and 1st cone at 5 yards, 2nd
cone at 10 yards, and a 3rd cone at 15 yards out. Each player will execute the assigned
ladder drill correctly with good form and as quickly as possible. Turn this into a
competitive game and make it fun.

Activity
1. Bear Crawl to 1 and back, Sprint to 2 and back, Bear Crawl to 1 and back.
2. Shuffle (west) to 1 and back, Sprint to 2 and back, Shuffle (west) to 1
and back
3. Rocket Jump and Sprint to 1 and back, Rocket Jump and Sprint to 2 and
back, Rocket Jump and Sprint to 1 and back.
4. Carioca (west) to 1 and back, Sprint to 2 and back, Carioca (west) to 1
and back.
5. Squat Jump to 1 and back, Sprint to 2 and back, Squat Jump to 1 and
back.
6. One Legged hops (left) to 1 and back (right), Sprint to 2 and back, One
Legged hops (left) to 1 and back.
7. Bear Crawl to 1 and back, Carioca to 2 and back, Bear Crawl to 1 and
back.
8. Star Jump and Sprint to 1 and back, Star Jump and Sprint to 2 and
back, Star Jump and Sprint to 1 and back.
9. Sprint to 1 and backpedal back, Sprint to 2 and backpedal back, Sprint
to 1 and back pedal back. Sprint to 1 and back, Alternating Lunge Jumps
to 2 and back, Sprint to 1 and back.
10. Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3
and back.
11. Sprint to cone 1 and do 5 pushups and back, sprint cone 2 and do 5 push
ups and back, sprint to cone 3 and do 5 pushups and back.
12. Sprint to cone 1 and back, sprint to cone 2 and back, sprint to cone 3
and back.

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 SAQ Stations

SAQ Field Layout for FFL 49ers

#2 Jumps

#3
Sprints

#1 Core

#4
Functiona

#6
Sprints

#5 Core

12