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.
Hi Nancy, the video is great! The ladder drill, one two pop, is similar to the drill in your video with the exception that I have them pop their knee up rather than stay low. From the long side of the step, right foot on, left foot on, right foot off then left knee up and reverse. I am going to try it your way and see how it is different. I do toe taps around the bench and sometimes have them lean forward over the bench like in your video and pick up the pace. If you have more, I would be thrilled to learn them. Thanks so much for all your help.