skip navigation

S.A.Q (Speed, Agility, Quickness)

Overview: In soccer, especially at the higher levels and age groups, your first two steps in any direction can make all the difference. When your first two steps are faster, you win more 50/50 challenges, you are able to get in front of that defender or attacker to win the ball cleanly, you beat more defenders 1 v 1 and you defend better in 1 v 1 situations. One of the main goals of our SAQ training is to improve the pace and explosiveness of those first two steps for all of our players. That means recognizing changes faster, making faster decisions in response, and acting on those decisions faster.

Definition: Speed = straight line A to B in shortest time; Agility = change directions faster (more valuable than speed); Quickness = awareness + decision making, responding to dynamic situations faster.

Most commonly used equipment: ladders, hurdles, cones, belt trainers, rings, balance pods, foam pads

Audience/Age Level: U15+ Cascade FC Players, optional at no additional cost.

Instructors: Coach Noah Walker, NASM CPT

Schedule/Dates: Wednesdays - 5:30pm - 6:30pm.  Bring both cleats and running shoes.

Registration: In SE App, select S.A.Q. Training.  Please RSVP  "Yes" in Sports Engine to reserve a spot for your player.  There is no other registration required.

Sculptor's Youth Program

Overview: Over the course of Brett Bergstrom's 15 years of coaching, he has created a periodized youth training program that produces results within his training camp time frame. Brett's progressive cycling of various exercises improve Mobility, Speed, Agility, and Strength in youth athletes. This foundation will improve your athletes performance & reduce risk of injury. We are excited to give your child the coaching to reach that next level!

Audience/Age Level: U14+ players, Birth years 2007 and up.

Instructors: Sculptor fitness

Schedule/Dates: Monday & Wednesdays, 5-6pm

Cost: Pay online at www.sculptorfitness.com

Registration: Please contact Sculptor Fitness directly, contact information below.

Location: 1123 Redmond-Fall City Road NE, Redmond, WA. 98053, 4 miles down the road from Chief Kanim Middle School. map link

Brett Bergstrom

Brett Bergstrom

Phone: 425-222-5030


Snoqualmie Valley High School Soccer


Bay Equity Home Loans is the new sponsor for Cascade FC. The sponsorship of Bay Equity will deliver Player Technical Training, S.A.Q. High School Fitness training and Goalkeeper Academy Training at no additional cost to Cascade FC players.