Speed, agility and quickness (SAQ) training is an effective way for beginners to improve coordination, footwork, reaction time and explosiveness. When designing SAQ programs for beginners, providing adequate rest between reps and sets is key to allowing full recovery and maximizing training benefits.
Recommended SAQ Rest Periods for Beginners
Most experts recommend the following rest periods for beginner SAQ training:
- Between reps: 10-30 seconds rest
- Between sets: 1-2 minutes rest
The exact rest time should be tailored to the individual and the specific drill or exercise being performed. For example:
- Basic footwork drills: 10-15 seconds rest between reps
- Cone drills or agility ladder drills: 15-30 seconds rest between reps
- Plyometric exercises: 30-60 seconds rest between reps
- Multi-plane agility drills: 1-2 minutes rest between sets
Let’s look more closely at some guidelines and considerations for determining appropriate rest periods for beginner SAQ training.
Rest Between Reps
For most beginner SAQ drills, 10-30 seconds is the recommended rest time between reps within a set. This allows the muscles time to briefly recover without allowing extensive recovery that would impact the training effect.
Some guidelines for rest between reps:
- Basic footwork drills: opt for shorter rest periods (10-15 sec) since these drills tend to be less taxing.
- Cone drills and ladder drills: allow 15-30 seconds as movement patterns are more complex.
- Plyometrics: allow at least 30 seconds due to the explosive nature of these exercises.
If an athlete is unable to maintain proper form or intensity during a set, provide additional rest between reps as needed. It is better to extend the rest period slightly than to continue with poor technique and mechanics.
Rest Between Sets
For most beginner SAQ sessions, 1-2 minutes rest between sets is appropriate. This allows the muscles and energy systems to recover sufficiently before the next set.
Some guidelines for rest between sets:
- Less complex drills like footwork patterns: 1 minute
- More complex agility drills and plyometrics: 2 minutes
Factors like workout structure can impact rest period needs. For example:
- Circuit training: may opt for shorter rest periods (45-60 sec) between sets since another exercise follows.
- Training multiple movement planes: Allow longer rest (2 min) when switching between linear, lateral, and multi-directional drills to allow central nervous system to adapt.
If technique declines noticeably during a training session, increase rest intervals between sets. Quality of movement is more important than a standardized rest period.
Adjusting Rest Periods
The recommended SAQ rest guidelines of 10-30 seconds between reps and 1-2 minutes between sets are a general starting point. It is important to monitor the individual athlete and adjust rest periods as needed. Here are some factors to consider:
- Fitness Level – Less fit beginners may require longer rest intervals as their muscles and energy systems fatigue more quickly.
- Movement Competency – Those newer to SAQ drills may need more rest time to learn proper technique.
- Workout Intensity – Sessions focused on speed development may require more rest between intense efforts.
- Athlete Age – Younger teens may adapt quicker and need slightly shorter rest periods.
Additionally, the rest periods should be adjusted over time as the athlete adapts to the training stimulus. As their endurance, power and neuromuscular coordination improves, the rest time can gradually decrease.
Active Rest Strategies
While it is important to provide the muscles adequate time to recover between SAQ reps and sets, coaches can also incorporate active rest strategies to optimize training sessions.
Some active rest ideas include:
- Light jogging or skipping between reps
- Bodyweight squats or lunges between sets
- Foam rolling tight muscles
- Mobility exercises
- Activation drills
This allows the body to recover while keeping the muscles warm and avoiding deactivation. Active rest periods should be kept light and brief to avoid fatigue.
Modifying Volume and Intensity
If an athlete is unable to take the recommended rest intervals during a training session, it is wise to modify the program by reducing volume and/or intensity. For example:
- Reduce reps per set (ex. 5 reps instead of 8 reps)
- Reduce the number of sets per exercise
- Increase rest intervals
- Lower the intensity of plyometrics and agility drills
It is better to err on the side of too little volume versus pushing too hard without adequate recovery. The program can always be progressed gradually over time as the athlete adapts.
Recovery Between Sessions
While this article focuses on rest within an SAQ session, recovery between sessions is also important. For most beginners, 1-2 full rest days between SAQ sessions allows the nervous system, muscles and tendons time to regenerate.
Other recovery strategies to incorporate between sessions include:
- Easy cardiovascular exercise like swimming or cycling
- Stretching and foam rolling
- Ice baths
- Hydration and proper nutrition
- Sleep
Sample Beginner SAQ Training Session
Here is an example SAQ workout for a beginner athlete with recommended rest periods:
| Exercise | Sets | Reps | Rest Between Reps | Rest Between Sets |
|---|---|---|---|---|
| High Knees | 2 | 8 | 15 secs | 1 min |
| Lateral Shuffle | 2 | 6 per side | 20 secs | 1 min |
| Cone Drills | 2 | 3 | 30 secs | 2 mins |
| Mini-Hurdles | 3 | 5 | 20 secs | 90 secs |
The workout progresses from less complex drills like high knees to more intensive exercises like cone drills. Rest periods are adjusted accordingly. Jogging or marching in place can be incorporated during the rest intervals to keep muscles warm.
Conclusion
When designing SAQ sessions for beginners, allow 10-30 seconds rest between reps and 1-2 minutes between sets as a general guideline. However, individual factors like fitness level, movement competency, workout objectives and fatigue should be taken into account. Rest periods can be actively filled with light jogging, mobility work and activation drills. If an athlete is unable to take adequate rest, lower the volume and intensity accordingly. Proper rest, both within and between sessions, helps ensure beginners recover optimally to maximize speed, agility and quickness improvements.