SAQ & First Touch Integration

• Dynamic Warm-up
  ⏱️ 15m
  Focus on activating the feet and hips.
  • Light Jog & Dynamic Stretches
    ⏱️ 7m
    Jog 2 laps, high-knees, butt-kicks, gate-openers (in/out), ankle rotations.
  • Quick Feet Foundations
    ⏱️ 8m
    Ball at feet. Rapid toe-taps, foundations (boxing), and fast sole-rolls (side-to-side).
• SAQ Circuit (Foot Speed & Quickness)
  🔁 3 sets
  Complete all drills in the circuit, rest 90s, then repeat the entire circuit. Focus on 100% intensity and sharp movements.
  • Agility Ladder - Icky Shuffle
    🔁 4 sets
    Fast feet through the ladder (two in, one out). Jog back.
  • Agility Ladder - Lateral High-Knees
    🔁 4 sets
    Facing sideways, move down the ladder with high knees.
  • Cone Drill - "T" Test
    🔁 3 sets
    Sprint 10yd to center cone, shuffle left 5yd, shuffle right 10yd, shuffle left 5yd, backpedal 10yd to start.
  • Explosive Starts
    🔁 5 sets
    From a dead stop, sprint 10 yards. Walk back.
  • Circuit Rest
    ⏱️ 90s
• Technical - First Touch (Wall or Partner)
  ⏱️ 25m
  Apply quick feet to receiving the ball cleanly.
  • One-Touch Passing
    ⏱️ 3×60s
    Against a wall. Quick, one-touch passes, alternating feet. Focus on rhythm.
  • Two-Touch (Receive & Pass)
    💪 3×20 reps
    Pass to wall, receive with one foot, pass with the other. Stay on your toes.
  • Aerial Control (Tosses)
    💪 2×15 reps
    Toss ball up. Use quick steps to get in position, control with laces or thigh.
  • Receive & Turn (Pressure)
    💪 2×10 reps
    Pass to wall, check shoulder, receive with back foot while turning. Explode 5 yards.
• Skill Application (Combine SAQ & Touch)
  A drill to link quickness directly to ball control.
  • Cone Weave & Pass
    ⏱️ 10m
    Dribble at speed through 5 cones. At the end, play a firm 1-2 pass with a partner/wall, receive the return pass, and repeat.
• Cool Down
  ⏱️ 10m
  Static stretching.
  • Static Stretches
    ⏱️ 10m
    Hold stretches for 30s each (hamstrings, quads, groin, calves, hips).