Speed, Agility & Plyometric Training Flashcards

What is the minimum strength prerequisite (back squat 1RM relative to body weight) before an athlete begins HIGH-intensity plyometric training per NSCA guidelines?

Answer: 1.5 times body weight

NSCA recommends athletes achieve a back squat 1RM of at least 1.5 times body weight before beginning high-intensity plyometrics (such as depth jumps from over 75 cm) to ensure adequate eccentric strength to safely absorb and redirect high landing forces.

Which training method is MOST effective for improving first-step quickness and acceleration over the first 10-20 yards?

Answer: Light resisted sprints (10-20% body weight), plyometric starts, and acceleration mechanics drills

First-step quickness and acceleration are best improved through light-to-moderate resisted sprints (10-20% body weight, which preserves sprint mechanics), plyometric start drills, and acceleration mechanics coaching (triple extension, forward lean, arm drive).

What is the NSCA-recommended volume range for plyometric training in an introductory session for a recreational athlete?

Answer: 80-100 foot contacts per session

NSCA recommends 80-100 foot contacts per session for beginners using low-to-medium intensity plyometric exercises. Volume progresses to 100-150 (intermediate) and 120-200 (advanced) as athletes adapt over weeks of training.

What is the correct progression of lower body plyometric exercises from lowest to highest intensity per NSCA guidelines?

Answer: Ankle hops, box jumps, bounding, depth jumps

NSCA intensity progression from lowest to highest: ankle hops (low bilateral), box jumps (medium bilateral), bounding (medium-high unilateral), and depth jumps (high bilateral). Progression is based on landing forces, bilateral versus unilateral demands, and reactivity requirements.

In sprint training, which method uses a downhill grade or bungee cord to artificially increase stride frequency beyond natural maximum velocity?

Answer: Assisted (overspeed) sprint training

Assisted (overspeed) sprint training uses downhill running (2-3% grade) or a towing device to increase running speed 5-10% beyond natural maximum, training the neuromuscular system at higher stride frequencies.

During the maximum velocity phase of sprinting, what is the term for the brief period when the foot is in contact with the ground?

Answer: Support (stance) phase

The support phase (stance phase) is the brief period of foot contact with the ground during maximum velocity sprinting, lasting approximately 80-100 milliseconds, during which the athlete applies force to propel the body forward.