I teach a freestyle class that incorporates SAQ and plyometrics. I start with two tabata rounds (after a warm up) do 4-5 minutes of upper body strength and then do 5 minutes of plyometrics (45/15 intervals). Another 5 minutes of lower body strength then 10 minutes of SAQ (45/15 intervals). I am looking for suggestions on SAQ drills that I can do in group x studio. We use the step and do ladder drills w/o the ladder. We use the step for plyo so members can adjust the height. I am doing speed step, t-step, stomp and straddle, ladder drills, etc. Any additional ideas or resources are welcome.
With your step –
(like the stomp straddle, but with more agility) stomp, straddle, stomp, cross foot behind
one foot on floor, tap other foot’s toes on bench. switch. quickly. Like a soccer ball trap.
same as above but with heels.
Same as two above but for agility do two toe taps and then two heel taps and then two toe taps and then two heel taps
(3 counts = agility) step up, down, down, up, down, down, up, down, down, up, down, down. Breakdown… step is lengthwise in front of you. Count 1, step onto step with your right foot. It’s quick, so don’t take the time to lift your left knee in the air – the left foot will come off the ground but you don’t get a count to lift the knee. Count 2, left foot lands on floor. Count 3, step on the floor with your right foot. Count 4, step up onto the step with your left foot(no knee lift). Count 5, right foot steps on floor. Count 6, left foot steps down on floor.
If this is the type of thing that is helpful to you, I have a ton more drills. I taught SAQ and Tabata for 4 years.