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SAQ Exercises

Back Pedal

1. Run backward with short, quick steps.
2. Pump arms and land on balls of feet.
3. Keep chest up, and take as many steps as possible.

Backward Run

1. Run backward with short, quick steps.
2. Reach heel of foot to buttocks; extend leg behind body.
3. Keep chest up, pump arms and land on balls of feet.

Bounding

1. Run forward with long steps.
2. Balance on one leg and bound forward landing on opposite leg.
3. Repeat bounding motion with control, using arms and alternating legs.

Box Drill

1. Place 4 cones in shape of box -10 yards between each.
2. Stand in athletic position, at bottom corner of box.

Box Run Steps: Front

1. Stand facing 6-inch box, with feet in staggered-stance; 1 foot on top of box.
2. Keep chest up.

Box Run Steps: Side To Side

1. Stand with body turned 90-degrees to 6-inch box, 1 foot on top of box.
2. Keep chest up.

Build Ups 10-10-10

1. Stand in run preparation position.

Build Ups 10-20-10

1. Stand in run preparation position.

Build Ups 10-30-10

1. Stand in run preparation position.

Build Ups 10-40-10

1. Stand in run preparation position.
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