CSC Speed and Agility Training 2

Question 1

Which agility quality distinguishes 'reactive agility' from 'pre-planned agility'?

Accepted Answer

The presence of a stimulus requiring a decision before changing direction

Answer

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.

Question 2

What is the role of plyometric training in speed and agility development?

Accepted Answer

Improves the stretch-shortening cycle efficiency and rate of force development

Answer

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.

Question 3

When programming speed development, what is the recommended work-to-rest ratio for maximum velocity sprints to ensure full neural recovery?

Accepted Answer

1:6 to 1:10

Answer

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.

Question 4

Which of the following describes 'hip lock' or 'quad dominance' as a concern in change-of-direction mechanics?

Accepted Answer

An over-reliance on quadriceps and insufficient glute/hip activation leading to valgus collapse risk

Answer

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.

Question 5

What is the ideal shin angle characteristic of an effective acceleration start position?

Accepted Answer

Slight forward lean (45–55 degrees from horizontal)

Answer

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.

CSC - Certified Strength Coach Practice Test

CSC - Certified Strength Coach Practice Test

CSC Speed and Agility Training 2