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    Fitness Lesson 7 SAQ Circuit Cards

    Uploaded by

    Fernando Rosas Aparicio
    The document provides instructions for 18 different speed, agility, and quickness (SAQ) exercises. Each exercise is described in 3 steps: 1) starting position or movement, 2) movement or action, 3) return to starting position or finish. The exercises involve running, shuffling, jumping, changing direction, and catching/throwing to work on agility, speed, and reaction time.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Fitness Lesson 7 SAQ Circuit Cards

    Uploaded by

    Fernando Rosas Aparicio
    447 views14 pages
    The document provides instructions for 18 different speed, agility, and quickness (SAQ) exercises. Each exercise is described in 3 steps: 1) starting position or movement, 2) movement or action, 3) return to starting position or finish. The exercises involve running, shuffling, jumping, changing direction, and catching/throwing to work on agility, speed, and reaction time.

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    © © All Rights Reserved

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    The document provides instructions for 18 different speed, agility, and quickness (SAQ) exercises. Each exercise is described in 3 steps: 1) starting position or movement, 2) movement or action, 3) return to starting position or finish. The exercises involve running, shuffling, jumping, changing direction, and catching/throwing to work on agility, speed, and reaction time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    447 views14 pages

    Fitness Lesson 7 SAQ Circuit Cards

    Uploaded by

    Fernando Rosas Aparicio
    The document provides instructions for 18 different speed, agility, and quickness (SAQ) exercises. Each exercise is described in 3 steps: 1) starting position or movement, 2) movement or action, 3) return to starting position or finish. The exercises involve running, shuffling, jumping, changing direction, and catching/throwing to work on agility, speed, and reaction time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 14

    SAQ Forward Ladder

    1. Place one foot in each space of the ladder before moving onto the next.

    2. At the end of the ladder you sprint back around to the beginning to start again.
    SAQ Reaction Cards

    1. Start in the middle of the cones.

    2. When your partner holds up a coloured card you must touch the cone of the same colour.

    3. After each one return to the centre.


    SAQ Two-Footed Hurdles

    1. Start at the end of the hurdles.

    2. With two feet together, jump over the hurdles.

    3. Once you reach the end of the hurdles, run back around to the start.
    SAQ Shuttles
    Shuttle Run

    5 yards 5 yards 5 yards 5 yards

    Start

    Finish

    1. Start on the line and run to the first cone and return to the start.

    2. Turn, run to the second cone and return to the start.

    3. Repeat to the third and then the fourth cone.

    4. One complete set counts as one.


    SAQ Side Bounce

    1. Start with two feet together.

    2. Jump over the barrier keeping your feet together.


    SAQ Zigzag Sprint
    Sprint

    ffle
    Shu Sprint

    Shuf
    fle
    Sprint

    ffle
    Shu Sprint

    Start
    Shuffle

    1. Starting at the first cone, side-step shuffle to the second cone.

    2. Sprint forwards to the next cone before side-step shuffling to the fourth cone.

    3. Continue shuffling across the diagonal and sprinting the straights until reaching the finish.

    4. Run back to the start cone and repeat.


    SAQ Sideways Ladder

    1. Start by facing sideways with each foot in a space of the ladder. Move sideways along the
    ladder, making sure to place each foot in a space of the ladder.

    2. At the end of the ladder, sprint back to the beginning to start again facing the opposite way so you lead with the opposite leg.
    SAQ Sit-Up Catch

    1. Start in the lying position with feet pointing towards the wall. Hold a ball out in front.

    2. Holding the ball, perform a sit up. At the top of the sit up, throw the ball at the wall.

    3. Catch the ball before returning to the lying position.


    SAQ Star Sprint
    C

    2 3
    B A D
    Start
    1 End
    4

    1. Start in the centre at cone A.

    2. Sprint to cone B and then back to cone A in the centre.

    3. Sprint to cone C and back to centre.

    4. Repeat for cones D and E before returning to the centre to complete the star.
    SAQ Sideways Hurdles

    1. Start by facing sideways.

    2. Lift each foot over the hurdle into the space between before moving onto the next hurdle.

    3. At the end of the hurdles, sprint back to the beginning and repeat. This time, face the opposite way so that the other leg leads.
    SAQ T-Drill
    C B D
    2 5
    4

    1 A
    Start End

    1. Start at cone A.

    2. Sprint straight to cone B.

    3. Side-step shuffle to cone C.

    4. Change direction and side-step shuffle to cone D.

    5. Change direction again and side-step shuffle back to cone B.

    6. Then shuffle backwards to cone A.


    SAQ Side-Step Touch

    1. Start in the centre between the two cones facing forward.

    2. Shuffle sideways to touch the right cone.

    3. Stay facing forward and shuffle sideways to touch the left cone.
    SAQ Hoops

    1. Start facing forward and step forwards into each hoop.

    2. Make sure you only place one foot in each hoop.

    3. When you reach the end, sprint around the outside back to the start and repeat.
    SAQ Turns
    Start

    End

    1. Sprint to the first cone.

    2. Facing forward, run around the cone and onto the next cone.

    3. Continue to run around each cone, remain facing forward.

    4. When you reach the last cone, sprint back to the start and repeat.

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