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Designs and delivers SAQ (speed, agility, quickness) training for athletes needing improved sprint speed, change-of-direction, or reactive agility.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:apply-speed-agility-drillsThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Improve athletic speed and agility through structured sprint mechanics training, change-of-direction work, and reactive drills sequenced from technique to sport-specific application.
Improve athletic speed and agility through structured sprint mechanics training, change-of-direction work, and reactive drills sequenced from technique to sport-specific application.
Adopted by: NFL Combine preparation programs (EXOS, Bommarito Performance), Olympic sprint coaches, and elite team sport academies (Premier League, NBA G-League, NCAA Division I programs) structure SAQ training as a discrete, periodized component — separate from conditioning — because speed is a skill that degrades without targeted practice. Impact: Young et al. (2001) demonstrated that change-of-direction speed and linear speed are distinct qualities requiring separate training stimuli. Nimphius et al. (2016) showed that 6 weeks of structured COD training improved 505 test scores by 5-9% independent of strength gains. Reactive agility — the ability to change direction in response to a stimulus — shows minimal transfer from closed-drill COD work alone, requiring decision-making training to develop.
Before designing drills, identify the limiting factor:
Use timing gates for objective measurement. Establish baseline before and test after each training block.
Follow the progression hierarchy for every training block:
Never use reactive drills before mastering the underlying movement — poor mechanics under fatigue or uncertainty ingrain bad patterns.
Address sprint mechanics explicitly:
COD quality requires three components:
Drill examples: 5-10-5 shuttle, T-drill, L-drill, pro-agility; focus on technique at submaximal speed before all-out effort.
SAQ training requires full CNS readiness — schedule:
Week 1-2: technique at 80-90% effort; Week 3-4: 90-100% with cue focus; Week 5-6: reactive, game-speed.
design-return-to-play-protocol first.npx claudepluginhub jeffreytse/grimoire --plugin grimoireDesigns conditioning programs that replicate sport-specific energy demands, movement patterns, and work-rest ratios for athletic performance transfer.
Applies exercise science knowledge to program design, periodization, biomechanics, injury prevention, and evidence-based training methodology.
Provides evidence-based training guidance using 2025 research on hypertrophy, progressive overload, and biomechanics for designing strength and muscle development programs.