12 Week General SAQ Program

The 12 Week General Speed & Agility Program is a structured, progressive training system designed to develop the movement qualities athletes need to become faster, more explosive, and more efficient in multiple directions.

The program includes:

• 12 weeks of progressive speed & agility training
• 2 training sessions per week
• 40–50 minute sessions
• Linear speed
• Multi-directional speed and change-of-direction training
• Dynamic warm-ups and movement preparation
• Plyometric exercises for explosiveness and reactive ability
• Progressive drill sequences that build from individual movement skills to more complex patterns
• Clickable exercise demonstration videos
• Session coaching notes and training guidance
• Minimal equipment requirements — primarily cones, an agility ladder, and open space

Who Is This Program For?

This program is designed for multi-sport athletes who want to improve there overall movement efficiency.

It is a great fit for athletes who want to:

• Improve acceleration and sprinting ability
• Become quicker and more efficient when changing direction
• Develop a larger multidirectional movement toolbox
• Improve deceleration, reacceleration, cutting, and body control
• Become more explosive through plyometric training
• Improve movement skills that can transfer across a variety of sports
• Follow a structured speed and agility program outside of regular team practices

Rather than simply performing random agility drills, athletes progress through a systematic program designed to help them learn, practice, and develop speed and agility as trainable skills.

Adobe Acrobat Reader Required

This program is delivered as an interactive PDF containing clickable exercise video links. To access the video demonstrations properly, you must download the PDF and open it using the free Adobe Acrobat Reader app.

Before beginning the program:

1. Download the free Adobe Acrobat Reader app.
2. Download the program PDF to your device.
3. Open the PDF inside Adobe Acrobat Reader.
4. Click the exercise names or video links to view each demonstration.

Adobe Acrobat Reader is available for computers, tablets, iPhones, and Android devices.

**Licensed to the original purchaser only. This program may not be copied, shared, resold, uploaded, distributed, or reproduced without written permission from AkohFit. Exercise video access and program materials are intended solely for the purchaser’s personal use.