CSCS Speed, Agility & Plyometric Training 3 — Questions and Answers
Question 1: During plyometric training, what does the term 'foot contacts' measure?
- The volume of plyometric work in a session (Correct answer)
- The intensity of each jump
- The height of the obstacle
- The rest interval between sets
Correct answer: The volume of plyometric work in a session
Foot contacts count the number of times the foot strikes the ground during plyometric exercise and are the standard unit of plyometric volume.
Question 2: The Illinois Agility Test primarily assesses which physical quality?
- Change of direction speed with multiple direction changes (Correct answer)
- Linear sprint speed over 40 yards
- Reactive agility to a visual stimulus
- Horizontal power output
Correct answer: Change of direction speed with multiple direction changes
The Illinois Agility Test requires athletes to navigate a slalom course with multiple acceleration, deceleration, and change of direction tasks.
Question 3: Which mechanical variable is most critical during the acceleration phase of a sprint (0–10m)?
- Horizontal force application and forward body lean (Correct answer)
- Vertical force application and upright posture
- High knee lift and minimal ground contact
- Wide stride length with heel strike
Correct answer: Horizontal force application and forward body lean
During acceleration, horizontal force application (pushing backward against the ground) and a forward body lean are the primary mechanics driving forward velocity.
Question 4: Which of the following plyometric exercises is most appropriate for a beginner athlete?
- Standing two-leg vertical jump (Correct answer)
- Single-leg bounding
- Depth jump from 45cm box
- Alternate-leg bounding
Correct answer: Standing two-leg vertical jump
Standing two-leg vertical jumps have the lowest intensity and technical demand, making them appropriate for plyometric beginners.
Question 5: An athlete wishes to improve reactive agility. Which drill is MOST specific to this quality?
- Change of direction in response to a coach's hand signal (Correct answer)
- Pre-planned T-test agility drill
- 5-10-5 shuttle with fixed cones
- Ladder drills with a set pattern
Correct answer: Change of direction in response to a coach's hand signal
Reactive agility requires an unpredictable external stimulus (visual or auditory), unlike pre-planned drills that measure only change-of-direction speed.
Question 6: Which muscle action type is the PRIMARY focus of the eccentric phase in plyometric training?
- Storing elastic energy in the musculotendinous unit (Correct answer)
- Generating maximal concentric force
- Isometric stabilization of the joint
- Controlling deceleration of a ballistic movement
Correct answer: Storing elastic energy in the musculotendinous unit
The eccentric phase stores elastic potential energy in the musculotendinous unit, which is then released during the subsequent concentric action.
Question 7: During speed training, 'resisted sprints' using a sled are recommended to remain within what percentage of unresisted sprint velocity to avoid compromising sprint mechanics?
- No more than 10% velocity decrement (Correct answer)
- No more than 25% velocity decrement
- No more than 50% velocity decrement
- Velocity does not matter if resistance is consistent
Correct answer: No more than 10% velocity decrement
Sled resistance should not reduce sprint velocity by more than ~10% so that the movement pattern remains mechanically similar to unresisted sprinting.
CSCS Speed, Agility & Plyometric Training 3
During plyometric training, what does the term 'foot contacts' measure?