Introduction:
There are various steps in the SAQ system of training. These are called the principles of SAQ. These steps or principles are the key to developing the speed, agility and quickness that is necessary for success in sport at the present time. There are six principles in all in the SAQ continuum:

• Dynamic Warm Up
• Mechanics of Movement
• Innervation
• Accumulation of Potential
• Explosion
• Expression of Potential

PRINCIPLE 1 – DYNAMIC WARM-UP
Dynamic warm-up is a system of warming up the body using stretches, drills and exercises more closely aligned to the specific activities found in athletic or game movements. This provides an excellent environment to teach balance and co-ordination. Moving the body while elongating muscles not only warms and stretches but also leads to improvements in mechanical co-ordination. Examples include walks, runs, skips, twists and standing and lying stretching motions.

PRINCIPLE 2 – MECHANICS OF MOVEMENT
In this section of practice, co-ordination and programmed agility are instructed through coached execution of movement patterns with economy and precision by use of light plyometrics, cone direction change drills and other similar exercises. The emphasis here is on teaching biomechanically sound movements. It involves the development of both inter-muscular and intra-muscular co-ordination.

PRINCIPLE 3 – INNERVATION
The goal of this section of the SAQ fitness continuum is the development of the individual to react faster and to initiate movement faster. This is achieved by using exercises and drills involving fast feet and or fast arm movements that fire and recruit the fast muscle fibres. Innervation works on improving the passage of messages from the nerves to the individual muscles involved in sports specific movements and is ideal as a transition from warm-up to a high demand period of the training session.

PRINCIPLE 4 – ACCUMULATION OF POTENTIAL
This is the “conditioning” time of the training session and this is achieved by use of programmed agility exercises and drills in very controlled quantities. One avoids fatigue with high quantities of drills and prolonged elapsed time of direction change, if only to minimise the potential for injury. Obstacle course runs are great for varied stimulated movements.

PRINCIPLE 5 – EXPLOSION
In this stage, where programmable and random agility is trained, work is done with medicine ball throws, high-quality plyometrics, and short speed bursts. Tennis ball drop, recovery drills, and resisted/assisted contrast drills may be performed here. Quantities of efforts are carefully monitored – this is the place for fast action, but not tongue-hanging-out fatigue.

PRINCIPLE 6 – EXPRESSION OF POTENTIAL
This stage is quite short in duration but imperative. Ample rest is essential. Here the athlete applies the day’s menu of skill into high quality movement. Short, high intensity tag games and random agility tests work great. In this way, the athlete walks off the practice field with a sense of exhilaration at having moved fast and controlled.