Speed, Agility, and Plyometric Training Flashcards

Which energy system is the PRIMARY source during a maximal 40-yard dash (~4–5 seconds)?

Answer: ATP-PCr (phosphocreatine) system

The ATP-PCr system provides immediate energy for maximal efforts lasting under 10 seconds, making it the primary system for a 40-yard dash.

During the acceleration phase of sprinting, the athlete's torso should be positioned in which way to optimize horizontal force application?

Answer: Leaning forward to direct force in the direction of travel

A forward body lean during acceleration directs ground reaction forces horizontally, maximizing propulsion in the direction of movement.

During maximum velocity sprinting, the foot should contact the ground in which pattern and location?

Answer: Forefoot contact approximately under the center of mass

At maximum velocity, athletes contact the ground with the forefoot under their center of mass to minimize braking forces and maximize propulsion.

What rest-to-work ratio is recommended for speed development training to allow full ATP-PCr replenishment?

Answer: 1:5 to 1:10

Speed training requires a 1:5 to 1:10 rest-to-work ratio so the ATP-PCr system is fully replenished and each repetition can be performed at maximal quality.

Which training method uses elastic bands or sleds to apply external resistance and develop acceleration mechanics?

Answer: Resisted sprinting

Resisted sprinting (sleds, bands, parachutes) overloads the acceleration phase, developing the specific force production needed to drive out of a stance.

What is the primary mechanical goal during the drive phase of block starts in sprint training?

Answer: Low heel recovery and horizontal push-off at a forward lean

The drive phase requires a forward lean with forceful horizontal push-off to maximize velocity in the direction of travel.