Exercise Technique and Coaching Flashcards

In the split jerk, the front foot should land approximately how far in front of its starting position?

Answer: Far enough that the front shin is vertical and rear knee is near the floor

In the split jerk receiving position, the front shin should be vertical (knee directly above ankle) with the rear knee dropped close to the floor, achieved by splitting far enough forward.

Which of the following lateral movement drills is MOST appropriate for developing change-of-direction speed for basketball players?

Answer: Lateral shuffle with a deceleration cut and crossover step

The lateral shuffle with deceleration and crossover step closely mimics basketball court movements and develops the eccentric strength and neural patterns needed for change of direction.

During the glute-ham raise (GHR), which joint action is the PRIMARY focus of the exercise?

Answer: Knee flexion driven by the hamstrings while the hips remain extended

The GHR isolates the hamstrings' function as knee flexors while the hips remain in extension, making it one of the few exercises that trains the distal hamstring function.

When prescribing medicine ball chest passes for power development, the athlete should be cued to:

Answer: Catch, immediately reverse, and explode into the throw to utilize the SSC

Catching and immediately reversing into the throw trains the stretch-shortening cycle (SSC), which is the primary adaptation target for medicine ball power exercises.

An athlete is performing the incline dumbbell press with excessive internal shoulder rotation and anterior shoulder pain. The MOST likely cause is:

Answer: Lowering the dumbbells too wide with elbows flared excessively

Excessive elbow flare places the shoulder in extreme external rotation and horizontal abduction at the bottom position, increasing anterior shoulder impingement and stress on the anterior capsule.

The 'tripod foot' position, often taught as a prerequisite for lower-body exercise technique, refers to:

Answer: Standing on three points: heel, ball of foot under the big toe, and ball of foot under the little toe

The tripod foot creates three contact points (heel, 1st metatarsal head, 5th metatarsal head) that establish a stable arch and optimal force transmission through the lower extremity.

Which of the following is the MOST critical technique error in the snatch that increases risk of shoulder injury during the catch?

Answer: Receiving the bar with arms slightly bent rather than fully locked out overhead

Receiving the snatch with bent elbows places tremendous rotator cuff stress as the arms must absorb the bar load without full skeletal support from locked elbows.