SAQ 1 & 2
uap-off-season-6
In this power development phase, we are putting some SAQ work in front of the lifts for better muscle activation. The SAQ work is still listed here separately for those who might not be doing all of the Lifting workouts, or who want to throw an additional SAQ module on the front of practice or conditioning sessions.
These workouts are to be preceded by the Nonlinear Warmup.
SAQ 1
A. 3 Point Start to Uphill 15 yard sprint
- 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.
B. 3 Step Approach Jump
C. Shuffle to Sprint- 15 yards
D. Jog to Jab Step and Cut- 10 Yards
E. Jog to Waltz Step and Cut- 10 Yards
SAQ 2
Do not do this and Lower 2 in one long session - see note at top of page!
A1. Backward Medicine Ball Toss
- 6 Reps each week
- 2 Sets each week
- Rest 2 minutes between sets each week
A2. 1 Leg Medicine Ball Toss
- 6 reps (3 each leg) each week
- 2 Sets each week
- Rest 2 minutes between sets each week