SAQ Drills Vocab/Recommended Sets and Number of Drills
1-3 sessions per week
Recommended number of sessions for youth clients
15-60 seconds
How much rest should be given between each repetition of an SAQ exercise for young athletes?
2-3 sessions per week
Recommended number of sessions per week for weight-loss clients
1-2 sets; 1-2 drills
Recommended number of sets and drills for older adults
3-4 sets
Recommended number of sets of SAQ drills for weight-loss clients
6 to 10 drills allowing maximal inertia and unpredictability, such as Modified Box Drill, Partner Mirror Drill, and timed drills
SAQ exercise for advanced clients
4 to 6 drills with limited inertia and unpredictability, such as cone shuffles and agility ladder drills
SAQ exercise for beginner client
6-8 drills allowing greater horizontal inertia but limited unpredictability, such as 5-10-5, T-Drill, Box Drill, and Stand-Up to Figure 8
SAQ exercise for immediate clients
3-5 sets; 3-5 reps; 0-90 seconds
Sets, reps, and rest periods for advanced clients
1-2 sets; 2-3 reps; 15 to 60 seconds
Sets, reps, and rest periods for beginner clients
3-4 sets; 3-5 reps; 0-60 seconds
Sets, reps, and rest periods for intermediate clients
Speed
The ability to perform a movement or cover a distance in a short period of time
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities
Agility
The ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control
1 to 4 sets
With SAQ training, what is the recommended number of sets of each drill for young athletes to perform?
4 to 8 drills per workout
You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?
15 to 60 seconds
You have a client seeking weight loss. What is the most appropriate amount of rest recommended between each repetition of an SAQ exercise?
3-5 reps
You have a youth client/client seeking weight loss. What number of repetitions is most appropriate for SAQ drills?
