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

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.

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

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).

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

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.

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

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.

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

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.

(CSCS) Certified Strength & Conditioning Specialist Practice Test

(CSCS) Certified Strength & Conditioning Specialist Practice Test

CSCS Speed, Agility & Plyometric Training