What is an example of a speed/agility/quickness (SAQ) training exercise?


The T-Drill is just one example of a SAQ training exercise. The T-Drills has a combination of straight ahead speed, lateral agility, and shuffling to emphasis quick feet. 

Set Up: You will need four cones to create the T shape drill. Place three cones in a line to create the top of the T 5 yards distance apart. Place the fourth cone 10 yards away from the middle cone to form the bottom of the T.


  • Standing at the base of the T, sprint straight ahead to the middle cone and side shuffle to an outside cone. 
  • Change direction and side shuffle to the opposite cone.
  • Change direction again and side shuffle to middle cone.
  • Finally, back pedal to the starting position.

There are many exercises that can create an all in one approach to emhasizing SAQ, or there are movements specifically emphasing one component. It is important to remember that the individual's SAQ program incorporate multi-directional training, and offer an element of reaction to the moves. 


Performing footwork through the agility ladder is a good example of an SAQ type exercise. So are cone cutting drills.  It's important to use a variety of exercises in an SAQ program.  Practice moving in every direction emphasizing stops, starts and reactions.

An example of a speed, agility, and quickness training exercise is the box drill.  Perform the box drill as follows. To set-up, place 4 cones in the shape of a box with 10 yards distance in between each cone.  To begin, stand in an athletic position at the bottom corner of the box.  First, sprint straight ahead to the top corner of the box. Next, side shuffle across the top of the box.  Then, back pedal to the adjacent bottom corner of the box.  Lastly, finish the drill by side shuffling across the bottom of the box.  Repeat anywhere from 1 to 6 times depending on your experience level. 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.