CSCS Speed, Agility & Plyometric Training — Questions and Answers

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?

0.5 times body weight
1.0 times body weight
1.5 times body weight (Correct answer)
2.0 times body weight

Correct 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.

Plyometric training intensity classification per NSCA: Low (ankle hops, standing long jump), Medium (box jumps, cone hops), High (depth jumps over 75 cm, bounding, single-leg landing drills). High-intensity plyometrics generate ground reaction forces of 2-5 times body weight, requiring substantial eccentric strength for safe force absorption. The 1.5 times bodyweight squat criterion ensures adequate lower body strength before exposing the athlete to these high landing forces. For upper body plyometrics such as medicine ball throws and clap push-ups, the equivalent prerequisite is bench press 1.0 times body weight. Athletes not meeting these strength criteria begin with low-to-medium intensity plyometrics and progress upon meeting thresholds.

Question 2: Which training method is MOST effective for improving first-step quickness and acceleration over the first 10-20 yards?

Long steady-state runs of 5 or more miles at easy pace
Heavy sled pushes using over 50% body weight resistance over 20-30 yards
Light resisted sprints (10-20% body weight), plyometric starts, and acceleration mechanics drills (Correct answer)
Isometric sprint position holds for 30-60 seconds

Correct 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).

Acceleration phase mechanics: forward body lean (approximately 45-degree angle), triple extension of hip, knee, and ankle, active foot strike (push back), powerful arm drive, and short ground contact time. Training methods: (1) Resisted sprints at 10-20% body weight sled resistance preserve acceleration mechanics; resistance above 30% significantly alters posture and mechanics and is counterproductive for acceleration development; (2) Plyometric starts: hip-pop drills, power skips, A-skips; (3) Falling starts and wall drives for hip flexor power development. Very heavy sleds above 50% body weight are used for maximal strength-speed development but are not the primary tool for improving first-step quickness.

Question 3: What is the NSCA-recommended volume range for plyometric training in an introductory session for a recreational athlete?

200-250 foot contacts per session
120-140 foot contacts per session
80-100 foot contacts per session (Correct answer)
30-40 foot contacts per session

Correct 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.

NSCA plyometric volume guidelines (foot contacts per session): Beginning: 80-100 using low to medium intensity; Intermediate: 100-150; Advanced: 120-200. Weekly volume targets: Beginning: 120-140; Intermediate: 150-200; Advanced: 200-350. Exercise intensity is the most important variable — a low number of high-intensity depth jump contacts creates greater neuromuscular stress than many low-intensity ankle hops. NSCA also recommends: 1-3 plyometric sessions per week, 48-72 hours of rest between sessions, adequate general and dynamic warm-up before all plyometric sessions, and thorough landing mechanics coaching before introducing any plyometric exercises to new athletes.

Question 4: What is the correct progression of lower body plyometric exercises from lowest to highest intensity per NSCA guidelines?

Depth jumps, box jumps, ankle hops, bounding
Bounding, ankle hops, box jumps, depth jumps
Ankle hops, box jumps, bounding, depth jumps (Correct answer)
Box jumps, depth jumps, ankle hops, bounding

Correct 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.

NSCA plyometric intensity classification: Low (squat jumps, two-foot ankle hops, standing long jump); Medium (box jumps, cone hops, alternate leg bounding); High (depth jumps, single-leg hops, hurdle hops above 30 cm); Very High (depth jumps from above 75 cm, complex bounding sequences). Depth jumps are the highest intensity bilateral plyometric because the drop height creates pre-loading forces of 2-5 times body weight that must be rapidly absorbed and redirected. This requires maximum neuromuscular stiffness and eccentric strength, which is why the 1.5 times body weight squat prerequisite applies. Progression should always use the rule of bilateral before unilateral and lower landing forces before higher.

Question 5: In sprint training, which method uses a downhill grade or bungee cord to artificially increase stride frequency beyond natural maximum velocity?

Resisted sprint training (sled drag)
Assisted (overspeed) sprint training (Correct answer)
Contrast sprint training
Interval sprint training

Correct 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.

Overspeed training rationale: to improve maximum velocity, the neuromuscular system must be exposed to stride frequencies higher than achieved naturally. Methods include: (1) Downhill sprinting at 2-3% grade (grades above 3% cause excessive braking mechanics and injury risk); (2) Towing devices using elastic cords or powered systems to increase speed 5-10%; (3) High-speed motorized treadmills. Safety requirements: begin at less than 5% speed increase above natural maximum, ensure the athlete can handle the faster mechanics before progressing. Resisted sprint training (sled drag) is the conceptual opposite — it develops acceleration by training force application. Contrast training alternates resisted and assisted in the same session for neuromuscular potentiation effects.

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?

Support (stance) phase (Correct answer)
Float phase
Drive phase
Amortization phase

Correct 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.

Sprint phases at maximum velocity: upright posture (forward lean transitions to vertical), minimal ground contact time (approximately 80-100 ms compared to 150-200 ms during acceleration), and more vertical force application. The float phase is when both feet are off the ground (occurs at maximum velocity). Key maximum velocity mechanics for CSCS coaching: high heel recovery near the gluteal fold, high knee drive, dorsiflexed foot at initial contact (stiff ankle for elastic energy return), ball-of-foot contact under or just behind the center of mass, and brief ground contact. CSCS practitioners improve maximum velocity through sprint mechanics drills, bounding drills, wicket runs for stride length optimization, and resisted and assisted sprint protocols.

CSCS Speed, Agility & Plyometric Training

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