Speed, Agility & Plyometric Training Flashcards

Which physiological adaptation primarily explains the improvement in plyometric performance after 8–12 weeks of training?

Answer: Enhanced neural drive and improved stretch reflex sensitivity

Short-term plyometric adaptations are predominantly neural — improved motor unit recruitment, rate coding, and stretch reflex potentiation.

An athlete's deceleration ability is most closely related to:

Answer: Eccentric strength of the quadriceps and hip extensors

Deceleration requires high eccentric strength in the quadriceps and hip extensors to absorb horizontal momentum safely.

During agility training, a 'drop step' is used to:

Answer: Open the hips quickly to initiate movement in the direction of retreat

A drop step pivots the rear foot outward to open the hips, enabling rapid backward or lateral movement, often used in defensive sports positions.

Which of the following is the MOST accurate indicator that an athlete has reached maximal sprint velocity?

Answer: Stride length and stride frequency have reached peak values and no longer increase

Maximal velocity is reached when the combination of stride length and frequency plateaus — further effort does not increase speed.

What is the PRIMARY reason coaches prescribe long rest intervals (2–5 minutes) between plyometric sets?

Answer: To allow full phosphocreatine resynthesis for repeated maximal power output

Plyometrics are anaerobic, ATP-PCr dependent activities; full recovery (~2–5 min) allows phosphocreatine to resynthesize so each set can be performed maximally.

Which assessment tool is BEST used to evaluate an athlete's horizontal power and speed-strength?

Answer: Standing broad (long) jump

The standing broad jump measures horizontal power output and reflects speed-strength in the horizontal plane, directly relevant to acceleration.

When designing a plyometric program for a sport requiring repeated jumping (e.g., volleyball), which principle is MOST important to periodize?

Answer: Progressive overload through increasing intensity and volume over time, followed by planned reduction phases

Periodization of plyometric load — progressively increasing volume/intensity then tapering — prevents overuse injury and optimizes peak performance timing.