SCS Speed & Agility Development 3 — Questions and Answers
Question 1: When programming speed training within a microcycle, volume should be kept low primarily because:
- Speed work is not demanding on the CNS
- High volume compromises sprint quality and CNS recovery (Correct answer)
- Fatigue improves sprint mechanics over time
- Speed does not benefit from periodization
Correct answer: High volume compromises sprint quality and CNS recovery
High-intensity sprint work demands full CNS readiness; excessive volume degrades mechanics and risks overtraining.
Question 2: During the maximum velocity phase of sprinting, the foot should contact the ground:
- Well ahead of the center of mass (heel strike)
- Directly under or slightly behind the center of mass (Correct answer)
- On the heel with a dorsiflexed ankle
- With toes pointed outward to increase stride width
Correct 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.
Question 3: The T-test of agility requires athletes to move in which directional pattern?
- Forward sprint, lateral shuffle, back-pedal (Correct answer)
- 45-degree cuts only
- Zig-zag between cones at 90-degree angles
- Four corners with diagonal cutting
Correct 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.
Question 4: In the SAID principle applied to speed training, 'specific adaptation' means drills should:
- Be performed at 50–60% of max speed for safety
- Closely replicate the speed, direction, and movement demands of the sport (Correct answer)
- Focus only on straight-line acceleration
- Prioritize endurance capacity over velocity
Correct 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.
Question 5: Which resisted sprint tool produces the most sport-specific overload while preserving sprint mechanics?
- Heavy sled (>13% body mass) for 40 m
- Light sled (< 10–13% body mass) for short distances (Correct answer)
- Parachute at maximum drag
- Ankle weights during full sprints
Correct 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.
Question 6: A reactive agility drill that uses a 'Y' decision component tests the athlete's ability to:
- Sprint at maximum velocity without change of direction
- Read a visual cue and select the correct movement response (Correct answer)
- Perform bilateral jumps in a fixed pattern
- Improve aerobic endurance through repeated shuttles
Correct 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.
Question 7: What is the recommended rest-to-work ratio for maximal-intensity speed development repetitions (e.g., 20–40 m sprints)?
- 1:1
- 2:1
- 10:1 to 20:1 (Correct answer)
- 5:1
Correct 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.
SCS Speed & Agility Development 3
When programming speed training within a microcycle, volume should be kept low primarily because: