Speed & Agility Development Flashcards

Which muscle action type dominates the support phase of ground contact during maximum velocity sprinting?

Answer: Isometric-dominant stiffness via SSC

During the brief support phase, muscles act isometrically and via the stretch-shortening cycle to store and release elastic energy.

In agility training, 'perceptual-cognitive' speed refers to:

Answer: The ability to read cues and make fast, accurate movement decisions

Perceptual-cognitive speed encompasses anticipation, pattern recognition, and decision-making speed that drives agility in open environments.

Which of the following best describes 'stride frequency' in sprinting?

Answer: The number of full stride cycles completed per second

Stride frequency (steps/sec or strides/sec) measures how rapidly an athlete cycles through full stride cycles.

A sports conditioning specialist programs overspeed treadmill training. The maximum speed increase over unassisted sprint speed should generally not exceed:

Answer: 5–10%

Overspeed stimuli above ~10% of maximal sprinting speed disrupt mechanics and increase injury risk without meaningful adaptation.

The Illinois Agility Test primarily assesses:

Answer: Combined acceleration, deceleration, and multi-directional COD ability

The Illinois Agility Test involves forward running, tight turns around cones, and directional changes to assess multi-directional agility.

When planning a speed session, total high-quality sprint volume for an intermediate athlete typically falls in the range of:

Answer: 200–400 m per session

Approximately 200–400 m of maximal-intensity sprint volume per session allows quality work without mechanical breakdown.

Ankle stiffness at ground contact during sprinting is primarily important because it:

Answer: Reduces energy leakage and allows rapid force transfer through the kinetic chain

A stiff ankle acts as a rigid lever, minimizing elastic energy loss and enabling efficient force transmission from foot to ground.