SAQ - wprowadzenie, Materiały Szkoleniowe Łukasz, uefa b kurs 2013
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//-->S A Q Tr a i n i n g i n f o o t b a l l®Speed, agility and qMost activity in football last approximately 5-6 seconds and forabout 25 yards in distance. Football involves a start-stop pro-cess, which utilises fast twitch muscle fibres and a focus to-wards the anaerobic energy system. The SAQ®(speed, agilityand quickness) training system developed in the UK can makethe vital difference between winning and losing E.g. a player ex-ploding through a defensive gap, checking, turning and side-step-ping to mesmerise defenders and make a winning strike on goal.34No. 31 February/March 2009quickness“My experience with SAQ®fundamentallychanged the way I looked at my training.The SAQ®Programme is without doubt oneof the reasons I still maintain my currentposition in the premier league at nearly 37years old. With continued use I feel able tocontinue my career well into my 40’s.”David James - Goalkeeper, Portsmouth FC, EnglandSports and Activity Competent MovementAutomatic, explosive movement is what is used by an elite playerto wrong foot an opponent and explode into a gap created oroccupy an indefensible position. It is the sequence of actions aplayer will make to cut back to receive a ball, step inside and thenturn to accelerate down the pitch. Through continuous, butprecise, repetition the neuromuscular link between intention andaction is imprinted. Players of all sports can learn to reactexplosively, whatever their sport, activity or playing position orexperience level. With on-going SAQ®training it is possible togradually re-train the neuro-muscular system, to re-programme andremove limits to a player’s performance. Give messages from thebrain a clearer path to the muscles and the result will be aninstinctively quicker football player.SAQ®is structured by a system a progressive sequence of training‘phases’. Called the ‘Continuum’ it gives coaches a naturalconfidence in delivery. Players are guaranteed to seeimprovements in their explosive, multi-directional speed, agilityand quickness, acceleration/ deceleration, quality and speed ofresponse control as they progress. A brief description follows:Dynamic-Flex®Warming-up on the move is absolutely central to SAQ®trainingprinciples. No static stretching feature immediately prior todynamic performance, be it training or a match. Dynamic-Flex®isnow established as the professional’s choice in the modern game.Breno working with SAQ®founder, Alan Pearson at Bayern MunichThe ability to accelerate and decelerate in all directions withspeed and precision is fundamental to athletic performance.The ability to change direction without loss of balance,strength, speed or body control characterizes the athletic excel-lence that sportspersons yearn to possess and spectatorsyearn to see. This article will outline these qualities and howthey can be dramatically improved through the SAQ®Interna-tional training system.MechanicsCharacterized by different sizes of ‘V’ Hurdle, the Mechanicsphase precisely concentrates on optimising linear and lateralmechanics. There are an enormous number of possible drills thatcan be conducted with ‘V’ Hurdles, from basic to more complexand position specific so that variety is never an issue. Balls canbe incorporated but, as with all SAQ®training, until a player hasmastered the basic drills they should not progress.No. 31 February/March 200935InnervationCase studyThis ‘phase’ is well loved by both coach and player. It focuses on The success of the SAQ®Programme is evident (see below)activating the neural pathways to ‘fire’ muscles quickly and with following its introduction during pre-season at Norwich City F.C.accuracy. This is done by using Fast Foot®ladders, ladder forms The comparison is between the first home league game of lastwith rungs spaced ideally through which footwork drills are season when 3 points were at stake, 25.000 supporters wereper formed. Starting with simple drills, progressing to more present and performance bonuses were payable.complex ones the licensed SAQ®Trainerhas the power to finely tune a player’sNorwich City F.C Performance evaluationmovement.Distance/TimeDistance/Time% ChangePerformances Recorded(Aug. 07)(Aug. 08)post SAQ®Accumulation of potentialIn football, skills are not isolated butclustered together e.g. run for 20 yards,decelerate, fast foot change of direction,jump, turn, side-step. In simple terms thisphase combines principles and elements ofthe Mechanics and Innervation phases. Itadds to them with the development of otherskills such as balance and does so in afunctional manner, literally accumulatingpotential to perform.High intensity distancecoveredDistance covered sprintsDistance covered highspeed runsNumber of high intensityactivitiesAverage Recovery Time8.8 km2.1 km6.7 km1160 km49 secs11.1 km3.2 km7.9 km1602 km45 secs26% increase52% increase18% increase38.1% increasereduced by 8.1%Performances recorded by ProZoneExplosionMatches assessed: Norwich City vs Sheffield Wed (Aug. 07) to Norwich City vs Colchester (Aug. 08)Quickness of movement is radicallyimproved, using functional tools like the Viper Belt (padded belt The players were simply unable to run at a higher intensity.with latex resistance cord), the Sidestepper (resistance betweenthe ankles) and the Sonic Chute (a running parachute). Fast twitch The improved stats were per formed in the final friendly of thenerve fibres are recruited and players feel the effects immediately. 2008 season against Colchester where the crowd was only 7000With the guidance of their SAQ®Trainer they can continue to safely and the only incentive was team selection.outperform players using outdated tecniques.Expression of potentialMoving on to more game-like, random play with plenty ofopportunities for the SAQ®Trainer to test players’ abilities and forplayers themselves to see how they are progressing.Cool DownMost easily described as Dynamic Flex®in reverse, concludingwith some held stretches.Further details about SAQ®Awards,SAQ®Equipment and theSAQ®I-Diploma distance learning course forinternational students can be found atwww.saqinternational.com36No. 31 February/March 2009
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