SCS Speed & Agility Development 2 — Questions and Answers
Question 1: Which phase of the sprint acceleration curve typically lasts from 0–30 meters?
- Maximum velocity phase
- Deceleration phase
- Drive phase (Correct answer)
- Transition phase
Correct answer: Drive phase
The drive phase covers roughly 0–30 m, where the athlete produces horizontal force at a forward lean to build speed.
Question 2: What does a reactive strength index (RSI) primarily measure?
- Maximal concentric power
- Ground contact time relative to jump height (Correct answer)
- Stride frequency at top speed
- Hip flexor peak torque
Correct answer: Ground contact time relative to jump height
RSI = jump height ÷ ground contact time, reflecting the ability to rapidly absorb and redirect force.
Question 3: In agility training, a 'closed' drill differs from an 'open' drill in that it:
- Involves reactive decision-making to an external stimulus
- Follows a pre-planned movement pattern without a stimulus (Correct answer)
- Is performed at lower intensities only
- Uses resistance bands throughout the movement
Correct 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.
Question 4: Which ground contact variable most directly limits top-end sprint speed?
- Stride length only
- Ground contact time (Correct answer)
- Arm swing amplitude
- Trunk rotation angle
Correct answer: Ground contact time
Elite sprinters achieve top speed partly by minimizing ground contact time while maintaining sufficient force application.
Question 5: A sport coach wants to develop 'change-of-direction speed' (CODS) without a reactive component. Which drill is MOST appropriate?
- Mirror drill reacting to a partner
- Pro-agility (5-10-5) shuttle on a set course (Correct answer)
- Random cone patterns cued by coach whistle
- Tag games with unpredictable defenders
Correct 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.
Question 6: What is the primary energy system utilized during a maximal 40-yard dash?
- Aerobic oxidative system
- Glycolytic system
- Phosphocreatine (PCr) system (Correct answer)
- Beta-oxidation pathway
Correct answer: Phosphocreatine (PCr) system
A ~4-second maximal sprint relies almost entirely on stored ATP and phosphocreatine for immediate energy.
Question 7: Which plyometric drill best targets the 'short-response' amortization phase for speed development?
- Depth jumps from a high box (> 60 cm)
- Slow eccentric squat jumps
- Ankling/fast foot drills (Correct answer)
- Broad jumps for maximal distance
Correct answer: Ankling/fast foot drills
Ankling drills emphasize very brief ground contacts and rapid SSC cycling, training the fast-twitch reflex needed for speed.
SCS Speed & Agility Development 2
Which phase of the sprint acceleration curve typically lasts from 0–30 meters?