CSCS Speed, Agility & Plyometric Training 4 — Questions and Answers
Question 1: A strength and conditioning coach wants to sequence a training session that includes both plyometrics and resistance training. The BEST order is:
- Plyometrics before heavy resistance training (Correct answer)
- Heavy resistance training before plyometrics
- Alternate sets of plyometrics and resistance training throughout
- Resistance training first, then plyometrics on the same muscle groups
Correct answer: Plyometrics before heavy resistance training
Plyometrics should be performed before heavy resistance training so the neuromuscular system is fresh for maximal power expression.
Question 2: The 'push phase' of acceleration in sprinting is characterized by:
- Triple extension of the hip, knee, and ankle driving the athlete forward (Correct answer)
- High knee drive pulling the athlete upward
- Dorsiflexion at foot strike to improve force transfer
- Backward arm swing to counterbalance leg action
Correct answer: Triple extension of the hip, knee, and ankle driving the athlete forward
Effective acceleration requires triple extension (hip, knee, ankle) to project maximal horizontal force into the ground.
Question 3: Which variable should be monitored to ensure plyometric training does not exceed safe limits for a junior athlete (age 14, trained 6 months)?
- Total foot contacts per session (recommend ≤120 for beginners) (Correct answer)
- Maximal jump height achieved
- Heart rate during the session
- Number of sets performed
Correct answer: Total foot contacts per session (recommend ≤120 for beginners)
NSCA guidelines recommend limiting foot contacts per session based on training age and intensity level, with beginners capped at 80–120 contacts.
Question 4: What does the 5-10-5 shuttle test (pro agility test) primarily measure?
- Change of direction speed and lateral acceleration/deceleration (Correct answer)
- Reactive agility to an external stimulus
- Straight-line sprint over 25 yards
- Aerobic capacity over repeated efforts
Correct answer: Change of direction speed and lateral acceleration/deceleration
The 5-10-5 shuttle measures the athlete's ability to accelerate, decelerate, and change direction laterally over short distances.
Question 5: Single-leg plyometric exercises (e.g., single-leg hops) are most appropriate when an athlete:
- Can squat 1.5× body weight and has mastered bilateral plyometrics (Correct answer)
- Is a complete beginner seeking to develop foundational power
- Has a lower-body injury requiring offloading the other limb
- Performs fewer than 80 foot contacts per session
Correct answer: Can squat 1.5× body weight and has mastered bilateral plyometrics
Single-leg plyometrics require adequate strength and bilateral landing proficiency before the unilateral loads become safe and effective.
Question 6: Which of the following BEST describes 'reactive strength' in the context of plyometric training?
- The ability to rapidly switch from eccentric to concentric muscle action with minimal ground contact time (Correct answer)
- The maximal force produced during an isometric contraction
- The height of a countermovement jump relative to a squat jump
- The rate of fatigue during repeated jumps
Correct answer: The ability to rapidly switch from eccentric to concentric muscle action with minimal ground contact time
Reactive strength (often measured by the Reactive Strength Index) reflects the ability to tolerate and utilize the SSC with minimal amortization time.
Question 7: A track athlete's coach notices the athlete has excessive vertical oscillation during the maximal velocity phase. The BEST correction is to focus on:
- Stiffening the lower extremity at ground contact to reduce energy leaks (Correct answer)
- Increasing hip flexion to raise the knee higher during flight
- Landing on the heel and rolling through the foot
- Widening the stride to reduce vertical displacement
Correct answer: Stiffening the lower extremity at ground contact to reduce energy leaks
Excessive vertical oscillation wastes energy; teaching the athlete to maintain stiff, spring-like leg mechanics at foot contact reduces this energy leak.
CSCS Speed, Agility & Plyometric Training 4
A strength and conditioning coach wants to sequence a training session that includes both plyometrics and resistance training.
The BEST order is: