SAQ 1 & 2
uap-off-season-4
These workouts are to be preceded by the Nonlinear Warmup.
SAQ 1: Lateral
A. Counter Movement Lateral Hops
- Be sure to pause between each jump
- Aim for height and stick the landing between hurdles or cones
B. Lateral Bound and Return
- Like the Bound and Stick, but with an extra bound back to the starting point.
- Stick the landing as with the bound and stick
C. 5-10-5 Lateral Drill
- First 5yards hips will be mostly perpendicular to line of movement. Use a big crossover push.
- Second 10 yards open the hips early coming in to the second turn
- Third five yards turn the hips and commit to accelerating though the cone.
SAQ 2: Linear and Vertical
A. Galloping
20 yards each leg
- Repeatedly leap off the same leg as high and as far as possible
- Use your arms for momentum
B. 3-Step Approach Jumps
- Reach up with the arm opposite the leg pushing off the ground for maximum reach height (layup style)
C. 5-10-5 Linear Drill
- 5 yards sprint, 10 yards quick backpedal, 5 yards accelerate
D. Accelerate and decelerate
- Accelerate as quickly as possible to maximum speed.
- Decelerate to walking by the time you get to the end point
- Allow yourself to decellerate natually. do not force yourself to decellerate more quickly than you are capable.