Speed & Agility Development Flashcards

When programming speed training within a microcycle, volume should be kept low primarily because:

Answer: High volume compromises sprint quality and CNS recovery

High-intensity sprint work demands full CNS readiness; excessive volume degrades mechanics and risks overtraining.

During the maximum velocity phase of sprinting, the foot should contact the ground:

Answer: Directly under or slightly behind the center of mass

At top speed, ground contact beneath or behind the COM minimizes braking forces and maintains horizontal velocity.

The T-test of agility requires athletes to move in which directional pattern?

Answer: Forward sprint, lateral shuffle, back-pedal

The T-test involves a forward sprint to the center cone, lateral shuffles to each side cone, and a back-pedal to start.

In the SAID principle applied to speed training, 'specific adaptation' means drills should:

Answer: Closely replicate the speed, direction, and movement demands of the sport

SAID demands that training stimuli match sport-specific speeds and movement patterns to drive relevant neuromuscular adaptations.

Which resisted sprint tool produces the most sport-specific overload while preserving sprint mechanics?

Answer: Light sled (< 10–13% body mass) for short distances

Light sled resistance (< ~10–13% BM) maintains stride mechanics close to unresisted sprinting, providing effective overload.

A reactive agility drill that uses a 'Y' decision component tests the athlete's ability to:

Answer: Read a visual cue and select the correct movement response

Reactive/decision-making agility drills require processing an external stimulus and selecting an appropriate motor response in real time.

What is the recommended rest-to-work ratio for maximal-intensity speed development repetitions (e.g., 20–40 m sprints)?

Answer: 10:1 to 20:1

Full PCr resynthesis requires approximately 3–5 minutes per 10-second effort, yielding a 10:1–20:1 rest-to-work ratio for true speed work.