Bayern SAQ & Warm Up

Instructions/Setup:

This SAQ (Speed, Agility, Quickness) warm-up involves four players starting from different corners of a square grid. On the coach’s signal, all players sprint towards the center of the grid simultaneously.

Once they reach the middle, the coach calls out either “clockwise” or “anti-clockwise,” prompting the players to quickly shuffle or sprint around the grid in that direction. At any moment, the coach can blow the whistle, signaling all players to return to their original starting positions as quickly as possible.

This drill promotes reaction speed, coordination, and directional awareness.

Coaching Notes:

• Sharp Movement: Encourage players to stay light on their feet and use quick, short steps when changing direction.

• Head Up: Players must keep their eyes on the coach at all times to react instantly to directional cues and the whistle.

• Explosive First Step: Emphasize an aggressive first step both when moving toward the center and when returning to start.

• Body Control: Focus on balance and control when rotating to avoid slipping or over-committing.

• Communication: Optionally, have players call out the direction or their start position to keep mental focus sharp.

Progression 1: Ball Carry:

Each player carries a ball during the drill. When the whistle blows, they must dribble the ball back to their starting position.

Focus: Enhances technical control under physical fatigue and directional changes.

Progression 2: Competition Element:

Make the return a race—first player back to their cone earns a point. Rotate starting cones after each round.

Focus: Adds urgency, competition, and fun while sharpening reaction time.