Speed, Agility & Plyometric Training Flashcards

A strength and conditioning coach wants to sequence a training session that includes both plyometrics and resistance training. The BEST order is:

Answer: Plyometrics before heavy resistance training

Plyometrics should be performed before heavy resistance training so the neuromuscular system is fresh for maximal power expression.

The 'push phase' of acceleration in sprinting is characterized by:

Answer: Triple extension of the hip, knee, and ankle driving the athlete forward

Effective acceleration requires triple extension (hip, knee, ankle) to project maximal horizontal force into the ground.

Which variable should be monitored to ensure plyometric training does not exceed safe limits for a junior athlete (age 14, trained 6 months)?

Answer: Total foot contacts per session (recommend ≤120 for beginners)

NSCA guidelines recommend limiting foot contacts per session based on training age and intensity level, with beginners capped at 80–120 contacts.

What does the 5-10-5 shuttle test (pro agility test) primarily measure?

Answer: Change of direction speed and lateral acceleration/deceleration

The 5-10-5 shuttle measures the athlete's ability to accelerate, decelerate, and change direction laterally over short distances.

Single-leg plyometric exercises (e.g., single-leg hops) are most appropriate when an athlete:

Answer: Can squat 1.5× body weight and has mastered bilateral plyometrics

Single-leg plyometrics require adequate strength and bilateral landing proficiency before the unilateral loads become safe and effective.

Which of the following BEST describes 'reactive strength' in the context of plyometric training?

Answer: The ability to rapidly switch from eccentric to concentric muscle action with minimal ground contact time

Reactive strength (often measured by the Reactive Strength Index) reflects the ability to tolerate and utilize the SSC with minimal amortization time.

A track athlete's coach notices the athlete has excessive vertical oscillation during the maximal velocity phase. The BEST correction is to focus on:

Answer: Stiffening the lower extremity at ground contact to reduce energy leaks

Excessive vertical oscillation wastes energy; teaching the athlete to maintain stiff, spring-like leg mechanics at foot contact reduces this energy leak.