Speed and Agility Training Flashcards
6 cards from real CSC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Speed and Agility Training flashcards as text
Which agility quality distinguishes 'reactive agility' from 'pre-planned agility'?
Answer: The presence of a stimulus requiring a decision before changing direction
Reactive agility requires a perceptual-cognitive decision triggered by an external stimulus (such as a defender's movement), making it more sport-specific than pre-planned direction changes.
What is the role of plyometric training in speed and agility development?
Answer: Improves the stretch-shortening cycle efficiency and rate of force development
Plyometric training enhances the neuromuscular system's ability to rapidly store and release elastic energy, improving both rate of force development and SSC efficiency critical for speed and agility.
When programming speed development, what is the recommended work-to-rest ratio for maximum velocity sprints to ensure full neural recovery?
Answer: 1:6 to 1:10
Maximum velocity sprint work requires 1:6 to 1:10 work-to-rest ratios to allow complete restoration of the phosphocreatine system and avoid accumulation of fatigue that degrades sprint mechanics.
Which of the following describes 'hip lock' or 'quad dominance' as a concern in change-of-direction mechanics?
Answer: An over-reliance on quadriceps and insufficient glute/hip activation leading to valgus collapse risk
Quad dominance refers to over-reliance on the quadriceps with inadequate posterior chain (glute/hamstring) activation, increasing valgus collapse risk and ACL injury likelihood during direction changes.
What is the ideal shin angle characteristic of an effective acceleration start position?
Answer: Slight forward lean (45–55 degrees from horizontal)
A forward shin angle of approximately 45–55 degrees from horizontal during acceleration allows the athlete to apply force behind the center of mass, maximizing horizontal propulsion.
Why is the 10-yard split time often used rather than 40-yard dash time for evaluating first-step quickness in team sport athletes?
Answer: It isolates the acceleration phase most relevant to team sport movements
The 10-yard split isolates the acceleration phase, which most closely mirrors the repeated short-burst movements in team sports where athletes rarely reach top speed.