SAQ 1 & 2
uap-taper

These workouts are to be preceded by the Nonlinear Warmup.

SAQ 1: Multidirectional

A. 5-10-5 drill

Alternate starting directions each set.
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.

B. Zig-Zag Sprints

You should be using the jab step.

SAQ 2: Linear Speed and Jumping

A. Counter-Movement Lateral Hops

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

B. 3 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.