Energy systems: Speed Agility Quickness.

The idea

Speed, agility and quickness (SAQ) is a training approach that develops the ability to move quickly and change direction efficiently. Speed is the ability to cover a distance in the shortest time; agility is the ability to change direction rapidly while maintaining control and balance; quickness is the ability to react and move explosively over short distances. SAQ drills include ladder runs, cone shuttles and reaction sprints. These efforts are short and intense, so they depend mainly on the ATP-PC energy system, with some contribution from anaerobic glycolysis during repeated efforts. SAQ training improves neuromuscular coordination, reaction time and the ability to produce force quickly, which transfers to sports such as football, rugby and tennis.

What earns the marks

• Speed is the ability to cover a given distance in the shortest possible time.
• Agility is the ability to change direction quickly and under control while maintaining balance.
• Quickness is the ability to react and move explosively over very short distances.
• SAQ drills include ladder runs, cone shuttles and reaction sprints.
• Short, intense SAQ efforts are fuelled mainly by the ATP-PC energy system, with anaerobic glycolysis contributing during repeated efforts.
• SAQ training develops neuromuscular coordination, reaction time and rapid force production, which transfer to game situations.

Common mistakes and how to put them right

• Treating speed, agility and quickness as the same quality.

  Put it right: Speed is straight-line movement over a distance, agility involves controlled changes of direction, and quickness is explosive reaction over short distances.

• Assuming SAQ training is mainly aerobic.

  Put it right: The efforts are short and intense, so the ATP-PC system dominates, with anaerobic glycolysis contributing during repeated bouts.

• Thinking agility is only about physical speed.

  Put it right: It also requires balance, control and the ability to react to a stimulus such as an opponent or a ball.

Exam tips

• Define each of the three components separately before explaining how a drill develops them.
• Name a specific drill and state which component it mainly targets.
• Link the intensity and duration of SAQ work to the energy system that fuels it.