Speed, Agility, and Quickness (SAQ) Program for Baseball
Traditional speed, agility, and quickness (SAQ) programs have been designed for sports that involve running, like soccer and football.
Because speed in baseball not only refers to running, but also the speed of the ball when thrown or hit, UPMC Sports Performance developed a baseball-specific SAQ program in 2007.
Players that participated in this first program showed significant increased gains in:
- Throwing velocity
- Rotator cuff strength
- Fatigue reduction
Based on the positive results, detailed below, baseball-specific SAQ training has been replicated and expanded for both teams and individuals.
SAQ Program Background and Results
Our first SAQ baseball program, developed in Fall 2007, included:
- Running and agility development
- Shoulder, forearm, and core strengthening
- Baseball-specific movements and products designed to target key muscle groups and motor programs
- Number of participants in each group = 30 players
- Amount of time with each group = 1 hour, 3 times per week over 9 weeks
- Space = indoor facility (103 feet by 102 feet)
- Equipment = DuraBand® Baseball Training system, cones, and baseballs
Players were taught the exercises and trained over the 9 weeks.
Players that met two times a week for formal training received one day of the home exercise homework. Players that met once a week were given two days of home exercise homework.
To assist with their homework and training sessions, players received workout booklets that they completed on a weekly basis.
At the end of the 9 weeks, 113 players completed both the pre-testing and the post-testing.
- Ranged from 2 mph to 14 mph
- Average increase of 4.82 mph
Rotator cuff strength
- Average increase of 13.15 pounds of force at internal rotation at 90 degrees (acceleration position for throwing)
- Increases in all other rotator cuff strength testing
- Pre-testing results were not averaged, due to equipment damage
- Self-reported results: 106 of 108 players reported increased bat speed and power
- Average increases in holds:
- 42.4 seconds for prone planks
- 14.88 seconds for right side planks
- 18.02 seconds for left side planks
- Slight performance increases in 90 foot run
- Slight performance increases
A questionnaire was given to each player as to how they felt after participating in the program. Players reported that:
- Their arms felt stronger
- They were throwing better and hitting harder
- They recovered faster after throwing, with little or no delayed onset muscle soreness
Learn about our other UPMC Sports Performance programs.