CSCS Speed, Agility & Plyometric Training 4

Question 1

A strength and conditioning coach wants to sequence a training session that includes both plyometrics and resistance training. The BEST order is:

Accepted Answer

Plyometrics before heavy resistance training

Answer

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:

Accepted Answer

Triple extension of the hip, knee, and ankle driving the athlete forward

Answer

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)?

Accepted Answer

Total foot contacts per session (recommend ≤120 for beginners)

Answer

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?

Accepted Answer

Change of direction speed and lateral acceleration/deceleration

Answer

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:

Accepted Answer

Can squat 1.5× body weight and has mastered bilateral plyometrics

Answer

Single-leg plyometrics require adequate strength and bilateral landing proficiency before the unilateral loads become safe and effective.

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