SAQ 1 & 2
uap-off-season-2

These workouts are to be preceded by the Nonlinear Warmup.

SAQ 1

This is the main SAQ day and should ideally be done 48 hours before and after the leg lifting days.

A. Box Jumps

Find a bench, box, or other object that allows you to land on it with a knee angle of greater than 90 degrees. Otherwise, the surface is definitely too high.
Land softly with the entire foot on the surface.

B. Low Squat to Scissor Jumps

Knees should be close to 90 degrees in the low squat jumps.
Get as high as possible in the scissor jumps with minimal ground contact times between jumps.

C. Single Leg Bench Hops

Slam the working leg onto the bench and push yourself as high into the air as possible.
You should move slightly forward with each jump to ensure maximal hip extension.

D1. Lean/Fall/Run

Get up on the balls of your feet and lean forward.
Let yourself lean as far as you can before falling out into a sprint.
Some of these will be more coordinated than others. No worries. Your body will learn the most forward leaning position it can handle through trial and error.

D2. Three Point Start

Hips up. Feet should be closer to hands than you might think.
Lean over the hand on the ground. You should feel that you are close to falling over.
You should feel some tension in the hamstrings like you are a spring ready to bounce.
Accelerate as explosively as possible out of the starting position.

SAQ 2

A. Countermovement Lateral Hops

Use your arms to generate height.
Land softly between the cones.

B. 5-10-5 Drill

Alternate starting directions each set.
This builds on your lateral starts from last phase.
First five yards, hips should remain mostly forward.
Second ten yards turn the hips but open early to change directions with maximal efficiency. Same thing for the last turn.

C. Shuffle to Sprint

Stay low in the shuffle.
Use a crossover step to turn your hips and orient yourself quickly in the direction of sprinting.