Barcelona United
Columbus, Ohio’s Premier Youth Soccer Club

Komotion Fitness/Barcelona Speed & Agility Training Program

Goal of Program

The purpose of the Speed & Agility or SARQ (speed, agility, reactivity, and quickness) training is to improve sport-specific skills. According to ACE: speed training improves the rate

of force production—the speed at which muscles contract; agility training can improve dynamic balance, which is the ability to maintain control of a moving center of mass over a changing base of support; and reactivity and quickness drills can enhance natural reflexes, helping you to move faster in almost everything you do. SARQ training produces results you can both see and measure. For example, Soccer players are revered for their toned, well-defined legs because the rapid changes of direction and speed required for success in their sport involve all of the muscles in their legs, thus producing aesthetic results that can not be replicated by a single exercise or machine. Most SARQ exercises use the same lower-body muscles. An additional feature of SARQ training is that you can easily track your progress through specific drills and timed movements. Perhaps most importantly, SARQ training can help reduce the risk of a number of different types of injuries. Performing the same movement patterns over and over again can lead to tissue fatigue and repetitive stress injury, while quickly changing speed or direction can lead to a strain if the involved tissue is not able to adequately mitigate the applied forces. SARQ training is movement variable training, which is not only effective for strengthening the contractile element of muscle, but also for improving the strength and resiliency of the elastic fascia and connective tissue, thus improving its ability to rapidly lengthen and shorten. This can help minimize the risk of many injuries related to rapid changes of speed or direction.

Video 1

Video 2

The program consists of

The program consists of:

Komotion Fitness/Barcelona United Speed & Agility Training Program Structure


The class will be structured into three different components:

1. Speed & Agility

a. Footwork
b. Reactivity
c. Explosion
d. Injury Prevention

2. Strength and conditioning

a. Body weight/light weight compound movements that build functional movements

i. Squats
ii. Deadlifts
iii. Clean and press
iv. Jerks

b. Interval training movements to build conditioning and cardiovascular endurance

i. Battle rope
ii. Tire movements
iii. Resistance bands
iv. HIIT training

3. Mobility Training

a. Yoga
b. Static Stretching
c. Dynamic Stretching

Duration of Program

6 week program , 12 sessions 

Program Location:

Ohio Combat Sports Academy 
6956 Americana Parkway
Reynoldsburg, OH 43068




Dr. Terron Banner

• ACE Certified – Personal Training, Strength and Conditioning, & Group X Instructor – 5


• USA Amateur Boxing - 5 years

• Varsity basketball - 3 years

• Varsity golf - 2 years

• The Ohio State University Powerlifting Club - 2 years

• Footwork Specialist


Corey Wilson

• USA Amateur Boxing - 5 years

• Varsity Football 4 years

• Ohio University Boxing Team – 2 years

• FLA Strength & Conditioning Coach - 2 years

• FLA Speed & Agility Coach - 2 years

• Varsity Wrestling – 1 year

• Kentucky State University Football – 1 year

• Professional Boxing

• ACE Certified

• Footwork Specialist