Speed, Agility & Plyometric Training Flashcards

Which phase of the stretch-shortening cycle (SSC) involves the transition between eccentric loading and concentric contraction?

Answer: Amortization phase

The amortization phase is the brief transition (coupling) between the eccentric and concentric phases of the SSC.

A sprinter's ground contact time is primarily optimized during which component of maximal velocity running?

Answer: Stride frequency

Minimizing ground contact time (increasing stride frequency) is the primary determinant of maximal velocity once athletes reach top speed.

When programming plyometrics, the term 'intensity' most directly refers to:

Answer: The degree of stress placed on the muscles and connective tissue

Plyometric intensity refers to the degree of stress placed on muscles and connective tissues, which is influenced by exercise type, height, and landing mechanics.

Which footwork pattern involves moving laterally by crossing one foot in front of or behind the other?

Answer: Crossover step

The crossover step involves crossing one foot over or behind the other, allowing for rapid lateral displacement over greater distances.

For an athlete performing box jumps, the PRIMARY goal of the landing phase is to:

Answer: Absorb force through controlled hip and knee flexion

A safe and effective landing requires controlled hip and knee flexion to distribute ground reaction forces across multiple joints.

Which plyometric exercise is classified as HIGHEST intensity and should only be used with well-trained athletes?

Answer: Depth jumps

Depth jumps (drop jumps) are the highest-intensity plyometric exercise because the eccentric load from the fall amplifies the stretch reflex demand.

An athlete is training to improve first-step quickness. Which drill would BEST address this quality?

Answer: Resisted sprint starts with sled or band

Resisted sprint starts specifically overload the acceleration mechanics and muscle recruitment needed to improve first-step quickness.