Class Times

Evaluations

Sample Exercises

About the studio

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SAQ Schedule

Ongoing Saturday classes - 12:00 - 1:00.

Jr. High and HS athletes only. 

No Classes on Saturdays following Thanksgiving, Christmas and New Years breaks.  $10/class.

Monday nights 7:30 at Walnut Grove Baptist Church (7046 Cold Harbor Road, Mechanicsville)
Saturdays 12:00 at Taekwondo Works - (7223 Stonewall Parkway, Mechanicsville) Dress for outside workouts.
 
We will hold a summer session as we have in the past. 
 
These classes are pay as you go - each class is $10.
 
If you have any questions please call 559-6786. 


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Improve first step quickness.

 

 
Evaluations (Pre and Post)

Some Baseline Testing that you will be performing to evaluate your speed, agility and quickness training to see your level of improvement.

            10 yard sprint

            40 yard sprint

            80 yard sprint

            standing vertical jump

            start, stop and cut

            hip flexibility (for running speed)


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Cut faster, accelerate and decelerate faster.

 
Sample Exercises

Come find out what these exercises listed below mean and how they can help you:

  • become a step faster out of the blocks, your stance, or home plate
  • able to cut quicker
  • jump higher

 

            Plyometrics:

standing box jumps followed by a butt kick

Speed skaters

One legged partner hopping

Medicine ball power throws

 

            Agility Ladder:

                        Ali Shuffle

                        Shaloms

                        Speed running

                        Hop in hop out

 

            Running and footwork Drills:

                        5 yard jog, 10 yd sprint

                        spider drill

                        short hurdle sprints

                        resistance sprinting


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Learn to run faster.

 

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