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Speed, Quickness, and Agility


Speed, Quickness, and Agility (SQA)

The AFS SQA program is designed to teach and improve movement skills associated with sport. Athletes are taught the fundamental mechanics of basic linear, lateral, and backward movements. These fundamentals are then progressed into more intensive drills to challenge each athlete at his or her own level. A major emphasis is placed on deceleration (or braking) in the SQA setting to ensure the athlete not only performs well, but also safely and injury-free.

The Breakdown


Speed is defined as the ability to move the body in one direction as fast as possible.


Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture.


Quickness is the ability to react and change body position with a maximum rate of force production

Why is SQA Important?

Parents, your young athletes have so much potential that goes untapped without proper training. Imagine your athlete having the ability to zoom down the court faster than they were able to before, having the ability to quickly maneuver around obstacles in the way, or having the ability to decelerate and go the opposite direction explosively.

How Can My Athlete Get Started?

Parents, the first thing you have to do is scroll down to the bottom of this page and submit a contact form! If you’re a current client with us, a call would do just fine! Second, come on in and fill that athlete’s waiver form out with them.


$7.50 per class or buy a 12 session bundle for $90 dollars.

When and Where Are These Taking Place?

The SQA classes are every Tuesday and Thursday from 3:30 pm-4:00 pm! They will be taking place right here in our Rochester location!


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