CSCS Speed, Agility & Plyometric Training

Question 1

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

Accepted Answer

1.5 times body weight

Answer

0.5 times body weight

Answer

1.0 times body weight

Answer

2.0 times body weight

Question 2

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

Accepted Answer

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

Answer

Long steady-state runs of 5 or more miles at easy pace

Answer

Heavy sled pushes using over 50% body weight resistance over 20-30 yards

Answer

Isometric sprint position holds for 30-60 seconds

Question 3

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

Accepted Answer

80-100 foot contacts per session

Answer

200-250 foot contacts per session

Answer

120-140 foot contacts per session

Answer

30-40 foot contacts per session

Question 4

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

Accepted Answer

Ankle hops, box jumps, bounding, depth jumps

Answer

Depth jumps, box jumps, ankle hops, bounding

Answer

Bounding, ankle hops, box jumps, depth jumps

Answer

Box jumps, depth jumps, ankle hops, bounding

Question 5

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

Accepted Answer

Assisted (overspeed) sprint training

Answer

Resisted sprint training (sled drag)

Answer

Contrast sprint training

Answer

Interval sprint training

Question 6

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

Accepted Answer

Support (stance) phase

Answer

Float phase

Answer

Drive phase

Answer

Amortization phase