Inter SAQ & Warm Up

Instructions/Setup:

This warm-up and SAQ (Speed, Agility, Quickness) drill is designed to sharpen reaction time and improve decision-making. Two players are involved per rep—one positioned at the top and the other at the bottom. The top player is always the decision-maker, initiating the movement, while the bottom player must react to their actions.

Various variations can be used to challenge players both physically and cognitively. Movements include mirroring in the same or opposite direction, circling a central pole, and sprinting through designated gates, all of which demand focus, fast feet, and sharp reactions.

Coaching Notes:

• Emphasize Sharp Movement: Encourage players to stay light on their feet and explode into movement as soon as the cue is given.

• Body Shape Matters: Reinforce staying in an athletic stance to allow quicker transitions and faster reactions to directional cues.

• Cognitive Engagement: Push the decision-maker to be unpredictable and switch up their movement pattern to truly challenge the reacting player.

• Consistency & Recovery: Ensure high intensity for each rep, with adequate rest between sets to maintain quality output and avoid fatigue.

Progression 1: Use Visual or Verbal Cues:

Instead of physical movement from the decision-maker, introduce external cues such as colored cones, hand signals, or verbal commands to initiate the reaction.

Focus: Enhances reaction time and focus under less predictable conditions.

Progression 2: Add Ball Movement:

Include a football in the decision-making process. The top player can dribble in one direction or perform a skill move before sprinting, and the reacting player must mirror or chase.

Focus: Combines technical ability with agility and awareness.