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Research data also shows injury rates have been less evident in the
SAQ protocols when compared to the other training modalities
studied. However, one should not jump to the erroneous conclusion
that performing SAQ drills exclusively will automatically lead to
optimal athletic development or injury free status. Optimum
performance is best achieved by combining various training
components, including proper recovery, nutrition, functional
strength training and SAQ drills.
Now lets take a look at a sample SAQ program that I have used in
the past with great success, and more importantly, no injuries. The
legs straight walk using your hands and feet. Perform forward,
backward, sideways.
7. Hamstring/pick-up Take a step and reach for the shoelaces of
the front foot, while kicking up the rear leg. Repeat with other
leg.
SAQ Drills
1. Skaters Fig 1 (Slide board Fig 2 ) Start balancing on your left
foot, then jump to the right and land on your right foot, stick the
landings. Jump back to the left foot and repeat. Use a distance
that will allow you to complete the drill but that presents a
challenge. Perform 5 sets of 12 round trips (24 total foot
contacts). Can be done in or outdoors.
2. Power skipping Fig 3 (heavy rope skipping Fig 4 )- Execute
long and high skips. Go for distance and height on each one. Try
to increase total distance each week, but keep good form.
Perform 3 sets of 10 total skips (5 per leg). If done indoor,
perform in a stationary fashion and go for height. If using a
large aerobics room perform as many skips as the room length
allows
3. Modified T-drill Fig 5 set up 4 cones (or marks) in a T
formation, each 10 yards apart; one at the base (cone 1), one at
the crossing (cone 2), one at upper left corner (cone 3) and one
at the upper right corner (cone 4). Execute a forward run from
cone 1 to cone 2, then carrioca left (i.e. foot crossover drill) to
cone 3, then carrioca right to cone 4, carrioca left back to cone
2 and finish with a backward run to cone 1. Perform 6-8 T-drills.
If done indoors, perform in an area that allows at least 4 yards
between cones. Make the drill work with the space you have.