SAQ Videos & Diagrams - Macalester College - Macalester College Athletics

AGILITY

Holds
* AH - Athletic Hold
* B. AH - Backward Athletic Hold
* F. AH - Forward Athletic Hold
* L. AH - Lateral Athletic Hold
* S.L. AH - Single Leg Athletic Hold

Basic Movement
* 3 step change
* AH Forward Push Off
* AH Backward Push Off
* AH Lateral Push Off
* AH 45 Degree Push Off
* B. AH Backward Push Off
* F. AH Forward Push Off
* L. AH Lateral Push Off

Movement into a Hold
* 45 Degree Bounds
* 45 Degree SL Jump into SL AH
* Broad Jump into AH
* Back Pedal into F. AH
* Broad Jump into SL AH
* Jog into B. AH
* Jog into L. AH
* Lateral S.L. Jump into S.L. AH(inside leg)
* Lateral SL Jump into SL AH(outside leg)
* Single Leg Lateral Bounds
* Shuffle into L. AH
* Shuffle into S.L. AH
* Vertical Jump into AH
* Vertical Jump into S.L. AH

Movement into a Movement
* Backward/Forward Push Off
* Backward Push Off/Push Off/Sprint
* Backwards Run into Forward Push Off
* Broad Jump into Lateral Bound
* Continuous 45 Degree Bounds (2 sec. hold)
* Continuous Lateral Bound
* Continuous Single Leg Hop
* Forward/Backward Push Off
* Jog/Run into 45 Degree Bound
* Jog/Run into Lateral Bound
* Jog/Run into Backward Push Off
* Lateral Bound
* Lateral Bound into S.L. Broad Jump
* Push Off/Crossover/Jump
* Shuffle into Lateral Bound
* 5yd Run into 180 cut back
* 5yd Run into 45 cut back

Cone Drills
* 3 Cone with Hold on Outside
* 4 Cone with Hold
* 5 Cone w/Hold
* 5 Cone w/Vert & Hold
* Agility 5 Cone Drills (pdf)
* Agility Box Drills (pdf)
* Agility Star Drills (pdf)
* Agility T Drills (pdf)
* Agility W Drills (pdf)
* Agility Zig Zags (pdf)
* Agility L Drill (pdf)
* Balsom Agility (pdf)
* Pro Agility (pdf)
* Volleyball Agility Box

Reaction Drills
* 3 Cone Partner Reaction
* 3 Cone Reaction
* 4 Cone Partner Reaction
* 4 Cone Reaction
* 4 Corner Partner Reaction
* 4 Corner Reaction
* 5 Movement Partner Reaction Sprints
* 5 Movement Reaction Sprints
* Chicken (single, Double, Triple)
* Mirror Drill

FOOT WORK
* 3 hurdle Lateral Hop
* 4 Corner Line Hops
* Dot Drill Diagram (pdf)
* Forward Back Hurdle Hops
* Forward Back Line Hops

* Forward low hurdle Hops
* Lateral Line Hops (side to side )
* Lateral Low hurdle Hops

* Low Hurdle Box Hops
* Single Leg 3 Hurdle Lateral Hop
* Single Leg 4 Corner Line Hops
* Single Leg forward Back Hurdle Hops
* Single Leg Forward Back Line Hops
* Single Leg Forward Low hurdle Hops
* Single Leg Lateral Line Hops
* Single Leg Lateral Low Hurdle Hops
* Speed Ladder
        - 2 in 2 out
        - 2 in 2 out with hold
        - Ali Shuffle
        - Carioca
        - Crossover
        - Diagnol Hops Lateral
        - Diagnol Hops Forward
        - Forward Hops
        - High Knee Run
        - High Knee Run 2 Each Hole
        - Hip Flips
        - Hop Scotch
        - Icky Bound
        - Icky Shuffle
        - Lateral bound
        - Lateral High Knee Run
        - Lateral Hops
        - Line Hops
        - Low Knee Run 2 in Each Hole
        - Single Leg Diagnol Hops Forward
        - Single Leg Diagnol Hops Lateral
        - Single Leg Forward Hops
        - Single Leg Lateral Hops
        - Single Leg Line Hops
        - Ski Hops

PLYOMETRIC
* Box Drop
* Box Drop into Broad Jump
* Box Jump
* Box Ski Hops
* Box Ski Jump for Height
* Box Ski Jumps
* Box Taps
* Broad Jump
* Continuous Broad Jump
* Continous Lateral Bounds
* Continuous Lateral Box Hops
* Continuous Lateral Box Jumps
* Double Jumps
* Drop Jump
* Continuous Hurdle Jumps
* Forward Tuck jump
* Lunge Jump
* Scissor Jump
* Single leg Box Jumps
* Single Leg Drop Jumps
* Hurdle jumps
* Single Leg Box Drop
* Single Leg Forward Jumps
* Single Leg Lateral Jumps
* Single Leg Tuck Jump
* Split Jump
* Squat jump
* Standing Broad Jump
* Standing Triple Jump
* Tuck Jump
*  Vertical Jump
* Vertical Drop Jump
* Vertical into Broad Jump

SPEED
* A March
* A March Balance
* A Run
* A Skip
* Balance Swings
* Half Claws
* Overhead Run
* Seated Arm Action
* Speed Ladder
       i. Single Leg A March
ii. A Skip
iii. A Run
* Wall Run

DYNAMIC WARM-UP
* 45 Degree Cuts
* Carioca
* Continuous Lateral Bounds
* Backwards Open Gate
* Backwards Run/ Turn and Run
* Broad Jump into AH
* Broad Jump into S.L. AH
* Butt Kicks
* Elvis
* Figure 4 Sit Walk
* Fire Hydrants
* Frankenstein Walk Crossover
* Half Moons For./Back
*  High Knee Run
* Inch Worm
* Jog With Alt. Arm Circles
* Jog With Arms Across Ches t
* Lateral Bounds into S.L. AH (inside leg)
* Lateral Bounds into S.L. AH (outside leg)
* Lateral Lunge
* Lunge Walk into S.L. RDL
* Lunge with Rotation
* Monster Walk
* Power Skips
* Run into Change of Direction
* Run with Deceleration
* Shuffle
* Single Leg For./Back Line Hops
* Single Leg Lateral Line Hops
* Walking Toe Raises

CONDITIONING
* Agility Sprint with Vertical
* Plyo Sprints
* Soccer Pattern Run
* Soccer Sprint Ladder
* Tennis Pattern Run
* 5-10-15-20 sprint ladder
* 300 shuttle
* Jingle Jangle
* Gasser and Half Gasser
* 17's
* Soccer Line to Line Field Sprints
* Men's Soccer Conditioning Test - 16 x 120yds