Speed & Agility Development Flashcards

Which phase of the sprint acceleration curve typically lasts from 0–30 meters?

Answer: Drive phase

The drive phase covers roughly 0–30 m, where the athlete produces horizontal force at a forward lean to build speed.

What does a reactive strength index (RSI) primarily measure?

Answer: Ground contact time relative to jump height

RSI = jump height ÷ ground contact time, reflecting the ability to rapidly absorb and redirect force.

In agility training, a 'closed' drill differs from an 'open' drill in that it:

Answer: Follows a pre-planned movement pattern without a stimulus

Closed drills use fixed, pre-determined patterns, while open drills require the athlete to react to unpredictable cues.

Which ground contact variable most directly limits top-end sprint speed?

Answer: Ground contact time

Elite sprinters achieve top speed partly by minimizing ground contact time while maintaining sufficient force application.

A sport coach wants to develop 'change-of-direction speed' (CODS) without a reactive component. Which drill is MOST appropriate?

Answer: Pro-agility (5-10-5) shuttle on a set course

The pro-agility shuttle is a pre-planned CODS test/drill with no reactive stimulus, isolating mechanical COD ability.

What is the primary energy system utilized during a maximal 40-yard dash?

Answer: Phosphocreatine (PCr) system

A ~4-second maximal sprint relies almost entirely on stored ATP and phosphocreatine for immediate energy.

Which plyometric drill best targets the 'short-response' amortization phase for speed development?

Answer: Ankling/fast foot drills

Ankling drills emphasize very brief ground contacts and rapid SSC cycling, training the fast-twitch reflex needed for speed.