Plyometrics

Question 1

Describe landing position for lowerbody plyometrics:

• Shoulders
• Hips
• Knees
• Ankles
• Feet
• Weight distribution

Answer 1

• Shoulders over knees
• Hips flexed
• Knees over/posterior to toes
  
  • Knees should line up with second and third toes
  • Avoid extremes of lateral knee motion
    
    • valgus/valgum = knees stick together with gum
    • varus/varum = knees bowledged from too much rum
• Ankles dorsiflexed
• Feet shoulder width apart, full contact with ground
• Weight distribution
  
  • Center of gravity w/in base of support
  • Weight more on ball of foot for quick turn around

Question 2

• Describe 3 cues for propper technique when doing plyometric jumps, leaps, bounds, skips, and quick foot drils.
• What do these 3 cues help client do?

Answer 2

1. Keep knees up
2. Point thumbs to sky
   
   1. Helps keep torso up and prevent shoulders from dropping forwards
3. Arms should be brought to behind midline to move forward and up rapidly, increasing strength of muscle action

• Help with balance by keeping workload centered around hips and legs

Question 3

Detail the following for ankle flip

• Type of movement:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Comon errors (3)

Answer 3

• Type of movement:
  
  • Lower body plyometric
• Intensity level:
  
  • Low
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Stand, feet shoulder-width apart. Body should be upright.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • None
• Upward movement:
  
  • Pushing off using only ankles, hop up in place, plantarflexing ankles fully with each jump.
• Downward movement:
  
  • Land in starting position. Repeat the motion.
• Common errors
  
  • Adding countermovment
  • not fully plantarflexing ankles
  • landing and jumping asynchronously

Question 4

Give the following information for skip:

• Type of movent:
• Intensity level:
• Direction of jump:
• Beginning position: include degree flexion of what 2 joints
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common errors (1)

Answer 4

• Type of movement
  
  • Lower body plyometric
• Intensity level:
  
  • Low
• Direction of jump:
  
  • Horizontal and vertical
• Beginning position:
  
  • One leg is lifted to 90° of hip and knee flexion.
• Arm action:
  
  • Reciprocal (as one leg is lifted, the opposite arm is lifted)
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Jump up and forward on one leg.
  • The opposite leg should remain in the starting position until landing.
  • Drive toes of lead leg up, knee forward and up, and keep heel under hips.
• Downward movement:
  
  • Land in the starting position with the same leg.
  • Repeat the motion with the opposite leg.
• Advanced variation:
  
  • This drill may also be performed backward. Jump up and backward on one leg. Land in the starting position with the same leg. Repeat the motion with the opposite leg.
• Common Errors
  
  • Incoordination (difficulty coordinating transition from one leg to the next)

Question 5

• What exercises is a weightbelt recommended for?
• What exercises are a weightbelt not needed for?
• What is the advantage of the using a weight belt?
• What is disadvantage?

Answer 5

• Recommended for ground-based, structural exercises that involve lifting maximal or near-maximal loads
• Not needed for exercises that do not directly load the trunk even if it places stress on the lower back
• Shown increase intra abdominal pressure during performance of resistance training
• Muscles of the lowerback and abdomen may become unaccustomed to supporting the torso

Question 6

• What 4 exercises require a spotter?
• What height recommendations for spotters and OH/F exercises?

Answer 6

1. overhead
2. over the face
3. bar on the upper back or shoulders
4. bar positioned on the front of the shoulders or clavicles

• to assist in spotting over the head/face exercises the PT must be at least as tall as the client, or exercise must be modified

Question 7

Describe the proper spotting form for

• Barbell over the head/face exercises
• Freeweights over head/face exercises
• Where should the hands of the PT be placed when spotting over the head/face dumbbell exercises (1 dumbbell)
• Where should safety crossbars be placed in squat rack?

Answer 7

• Over face/head
  
  • close, alternated grip
  • stand as close as possible w/o being a distraction
  • flat back, and feet flat on the floor
  • use a staggered stance when possible
• Freeweights
  
  • Same as above, spot the client’s writs, not the weights
• Place on bottom part of DB, part closet to floor
• Just before the lowest position the bar will reach during the downward movement phase

Question 8

how far away from the shoulders should the bar be at the top of the biceps curl exercise?

Answer 8

4-6 inches

Question 9

three indications that the client has reached the bottom position of the back/front squat

Answer 9

thighs are parallel to the floor
trunk begins to round or flex
heels rise off the floor

Question 10

Describe the following for standing long jump

• Mode:
• Intensity level
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Error (1)

Answer 10

• Mode:
  
  • Lower body plyometric
• Intensity level
  
  • Low
• Direction of jump:
  
  • Horizontal
• Beginning position:
  
  • Half squat position with feet shoulder-width apart
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Explosively jump forward as far as possible with both feet. Use the arms to assist with the jump.
• Downward movement:
  
  • Land in the starting position and repeat jump. Allow complete rest between repetitions.
• Advanced variation:
  
  • Medium intensity = Progress to multiple jumps without a pause between jumps. Immediately, upon landing, jump forward again. Keep landing time short. Use quick double-arm swings when performing repetitions.
• Common Error
  
  • Clients jump and land asynchronously; (feet neither leave nor contact the floor or ground at the same time.)

Question 11

Describe the following for double leg vertical jump

• Mode
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Errors (3)

Answer 11

• Mode
  
  • Lower body plyometric
• Intensity level:
  
  • Low
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Explosively jump up with both legs, using both arms to assist and reach for a target.
• Downward movement:
  
  • Land in the starting position and repeat the jump. Allow complete recovery between jumps.
• Advanced variation:
  
  • Medium =
    
    • Performing the jump without rest between jumps.
    • Immediately upon landing, begin the jump again.
    • Ground contact time between jumps should be minimal.
  • High intensity = using one leg only.
• Common Errors
  
  • Clients do not jump and land in the same place.
  • Countermovement is too deep.
  • Countermovement is too shallow.

Question 12

Describe the following for jump to box

• Mode:
• Intensity level:
• Equipment:
  
  • Plyometric box height
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Errors (3)

Answer 12

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • Low
• Equipment:
  
  • Plyometric box, 6 to 42 inches (15 to 107 cm) high
• Direction of jump:
  
  • Vertical and slightly horizontal
• Beginning position:
  
  • Facing the plyometric box, assume a comfortable upright stance with feet shoulder-width apart.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Jump onto the top of the box using both feet.
• Downward movement:
  
  • Land on both feet in a semi-squat position; step down from the box and repeat.
• Advanced variation:
  
  • Increase the intensity of this jump by clasping the hands behind the head or increasing the box height.
• Common Errors
  
  • Knees and feet separate in an effort to clear the barrier.
  • Countermovement is too deep.
  • Box is too tall for client’s height or abilities.

Question 13

Describe the following for double leg hop

• Mode:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Errors (3)

Answer 13

• Mode = double leg hop
• Intensity level:
  
  • Medium
• Direction of jump:
  
  • Horizontal
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart, knees slightly bent and arms at side.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a quick countermovement.
• Upward movement:
  
  • Extend hips, and tuck toes, knees, and heels as soon as vertical height is achieved.
  • Jump forward. Immediately upon landing, repeat the hop forward. Ground contact time between jumps should be minimal.
• Downward movement:
  
  • Land in the beginning position with hips and knees slightly flexed.
• Advanced variation:
  
  • High intensity = Progress to one leg only.
• Common Errors
  
  1. Amortization phase (i.e., time on the floor or ground) between hops is too long.
  2. Proper posture is not maintained.
  3. Hopping too far forward so quickness of jumps is compromised.

Question 14

Describe the following for alt leg bound

• Mode:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Note: a bound is an exaggerated _
• Advanced variation:
• Common Error (1)

Answer 14

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • Medium
• Direction of jump:
  
  • Horizontal and vertical
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Jog at a comfortable pace; begin the drill with the left foot forward.
• Upward movement:
  
  • Push off with the left foot as it contacts the ground. During push-off, bring the right leg forward by flexing the thigh to a position parallel with the ground and the knee at 90°.
  • During this flight phase of the drill, reach forward with both arms.
• Downward movement:
  
  • Land on the right leg and immediately repeat the sequence with the opposite leg upon landing.
• Note:
  
  • A bound is an exaggeration of the running gait; the goal is to cover as great a distance as possible during each stride.
• Alternate variation:
  
  • Instead of reaching forward with both arms during the flight phase, reach with a single arm while the opposite leg is in the flight phase.
• Common Error
  
  • Clients do not have appropriate balance between the horizontal and vertical components of the bound

Question 15

Describe the following for split squat

• Mode:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Note: after completing set _
• Advanced variation:
• Common Errors (4)

Answer 15

Describe the following for split squat

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • Medium
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Lunge position with one leg forward (hip and knee joints in approximately 90° of flexion with knee directly over foot) and the other behind the midline of the body
• Arm action:
  
  • Double or none
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Explosively jump up, using the arms to assist as needed.
  • Maximum height and power should be emphasized.
• Downward movement:
  
  • When landing, maintain the lunge position (same leg forward) and immediately repeat the jump.
• Note:
  
  • After completing a set, rest and switch front legs.
• Advanced variation:
  
  • High intensity(?)
    
    • When in air, switch the position of the legs so the front leg is in the back and the back leg is in the front. When landing, maintain the lunge position (opposite leg forward) and immediately repeat the jump.
• Common errors

1. The lunge position is too shallow.
2. Amortization phase (i.e., time on the floor or ground) is too long.
3. Clients do not jump and land in the same place; lateral and anterior or posterior movement are excessive.
4. Shoulders do not remain back and in line with the hips, leading to decreased stability.

Question 16

Describe the following for double leg tuck jump

• Mode:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Errors (2)

Answer 16

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • Medium
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart, knees slightly bent, chest out, and shoulders back. Hands should be at chest height with palms facing down.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a quick countermovement.
• Upward movement:
  
  • Explosively jump up, driving knees to chest. Pull the knees to the chest and quickly grasp the knees with both hands and release before landing.
• Downward movement:
  
  • Land in the starting position and immediately repeat the jump. Ground contact time between jumps should be minimal.
• Advanced variation:
  
  • High intensity =
    
    • Progress from single jumps to multiple jumps with pauses in between each jump to multiple jumps without a pause in between jumps
    • Progress again to jumps with one leg only.
• Common Errors
  
  • Amortization phase (i.e., time on the floor) is too long.
  • Clients do not jump and land in the same place; there is excessive lateral and anterior or posterior movement.

Question 17

Describe the following for double front barrier hop

• Mode:
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Advanced variation:
• Common Errors (2)

Answer 17

• Mode:
  
  • Lower Body plyometrics
• Intensity level:
  
  • Medium
• Direction of jump:
  
  • Horizontal and vertical
• Beginning position:
  
  • Assume a comfortable upright stance facing a barrier, with feet shoulder-width apart.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Begin with a countermovement.
• Upward movement:
  
  • Jump over a barrier with both legs, using primarily hip and knee flexion to clear the barrier.
  • Keep the knees and feet together without lateral deviation.
• Downward movement:
  
  • Land in the starting position and immediately repeat the jump over the next barrier.
• Alternate variation:
  
  • This drill may also be performed laterally.
    
    • Stand to either side of the barrier; jump over the barrier with both legs. Land in the starting position and immediately repeat the jump to the starting side.
• Advanced variation:
  
  • High intensity:
    
    • increase barrier height or perform the hops with one leg only.
• Common Errors
  
  • Amortization phase (i.e., time on the floor) between hops is too long.
  • Knees and feet separate in an effort to clear the barrier.

Question 18

Describe the following for jump from box

• Mode:
• Intensity level:
• Height of box:
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
  
  • The _ aspect of the _ should hit first; then quickly _ onto the _ _ of the _.
• Common Errors (2)

Answer 18

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • Medium
• Height of box
  
  • 12 to 42 inches
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart on the box.
• Arm action:
  
  • None
• Preparatory movement:
  
  • Step from box.
• Downward movement:
  
  • Land on the floor with both feet quickly absorbing the impact upon touchdown.
  • The lateral aspect of the midfoot should hit first; then quickly roll onto the medial edge of the forefoot.
• Common Errors
  
  • Clients land asynchronously; that is, feet do not contact the floor or ground at the same time.
  • Box is too tall for client’s height or abilities.

Question 19

Describe the following for depth jump

• Mode:
• Intensity level:
• Box height
• Direction of jump:
• Beginning position:
• Arm action:
• Preparatory movement:
• Upward movement:
• Downward movement:
• Notes (2)
• Common Errors (3)

Answer 19

• Mode:
  
  • Lower body plyometrics
• Intensity level:
  
  • High
• Box Heigth
  
  • 12 to 42 inches
• Direction of jump:
  
  • Vertical
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart on the box; toes should be near the edge of the box.
• Arm action:
  
  • Double arm
• Preparatory movement:
  
  • Step from box.
• Downward movement:
  
  • Land on the floor with both feet.
• Upward movement:
  
  • Upon landing, immediately jump up as high as possible.
• Note:
  
  • Time on the ground should be kept to a minimum.
  • Vary the intensity by increasing the height of the box.
• Common Errors
  
  • Amortization phase (i.e., time on the floor) is too long.
  • Clients do not jump and land in the same place; there is excessive lateral and anterior–posterior movement after landing.
  • Box is too tall for client’s height or abilities.

Question 20

Describe the following for lateral bounding

• Mode
• Intensity level:
• Direction of jump:
• Beginning position:
• Arm action:
• Upward movement:
• Downward movement:
• Common Errors

Answer 20

• Mode:
  
  • Lower body
• Intensity level:
  
  • High
• Direction of jump:
  
  • Lateral
• Beginning position:
  
  • Stand on one leg.
• Arm action:
  
  • Double arm
• Upward movement:
  
  • Begin by driving the non-stance leg and upper extremities in the direction of the jump toward the non-stance leg).
  • Then, push off the stance leg and jump laterally as far as possible to the side of the non-stance leg.
• Downward movement:
  
  • Land on ground on opposite foot from starting leg. Immediately upon landing, jump back in the opposite direction to starting leg. Repeat, with minimal rest time between bounds.
• Common Errors
  
  • Amortization phase (i.e., time on the floor) too long
  • Jumping outside the lateral plane motion
  • Unbalanced landing

Question 21

Describe the following for chest pass

• Mode
• Equipment:
• Intensity level:
• Direction of throw:
• Beginning position:
• Arm action:
• Upward movement:
• Downward movement:
• Note (1)
• Common Errors (2)

Answer 21

• Intensity level:
  
  • Low
• Equipment:
  
  • Medicine or plyometric ball (weight 2-8 pounds)
• Direction of throw:
  
  • Forward
• Beginning position:
  
  • Assume a comfortable upright stance with feet shoulder-width apart
  • Face the PT approximately 10 feet (3 m) away.
  • Raise the ball to chest level with elbows flexed.
• Preparatory movement:
  
  • Begin with a countermovement. (With plyometric throws, a countermovement requires the performer to “cock” the arm(s), that is, move the arms slightly backward before the actual throw.)
• Arm action:
  
  • Using both arms, throw/push the ball to the partner by extending the elbows. When the partner returns the ball, catch it, return to the beginning position, and immediately repeat the movement.
• Note:
  
  • Increase intensity by increasing the weight of the medicine ball. Begin with a 2-pound (1 kg) ball.
• Common Errors
  
  • Amortization phase (i.e., time ball is in hands) is too long.
  • Ball is too heavy.

Question 22

Describe the following for depth push-up

• Mode
• Intensity level:
• Equipment:
• Direction of movement:
• Beginning position:
• Preparatory movement:
• Downward movement:
• Upward movement:
• Note (2)
• Advanced variation:
• Common Errors (2)

Answer 22

• Mode lower-body plyometric
• Intensity level:
  
  • Medium
• Equipment:
  
  • Medicine ball
• Direction of movement:
  
  • Vertical
• Beginning position:
  
  • Lie in a push-up position, with the hands on the medicine ball and elbows extended.
• Preparatory movement:
  
  • None
• Downward movement:
  
  • Quickly remove the hands from the medicine ball and drop down. Contact the ground with hands slightly more than shoulder-width apart and elbows slightly flexed. Allow the chest to almost touch the medicine ball.
• Upward movement:
  
  • Immediately and explosively push up by extending the elbows to full extension. Quickly place the palms on the medicine ball and repeat the exercise.
• Note:
  
  • When the upper body is at maximal height during the upward movement, the hands should be higher than the medicine ball.
  • Increase intensity by increasing the size of the medicine ball.
• Advanced variation:
  
  • High intensity = elevated feet.
• Common Errors
  
  • Amortization phase (i.e., time hands are on the ground) is too long.
  • Ball is too big, increasing the distance from the beginning position to the bottom of the downward movement.

Question 23

Describe the following for 45 degree sit up

• Mode:
• Intensity level:
• Equipment:
• Beginning position:
• Preparatory movement:
• Downward action:
• Note (2)
• Common Errors (2)

Answer 23

• Mode:
  
  • upper body plyometrics
• Intensity level:
  
  • Medium
• Equipment:
  
  • Medicine or plyometric ball
• Beginning position:
  
  • Sit on the ground with the trunk approximately at a 45° angle to the ground. The personal trainer or partner should be in front with the medicine ball.
• Preparatory movement:
  
  • The partner throws the ball to outstretched hands.
• Downward action:
  
  • Once the partner throws the ball, catch it using both arms, allow some trunk extension, and immediately return the ball to the partner.
• Note:
  
  • Increase the intensity by increasing the weight of the medicine ball. Begin with a 2-pound (1 kg) ball.
  • The force used to return the ball to the partner should be predominantly derived from the abdominal muscles.
• Common Errors
  
  • Eccentric phase (i.e., amount of trunk extension) is too long.
  • Ball is too heavy.

Question 24

Describe the following for Stationary arm swing

• Mode:
• Intensity level:
• Purpose:
• Beginning position:
  
  • Include degree
• Movement:
• Advanced variation:
• Common Errors (4)

Answer 24

• Mode:
  
  • Stride frequency speed drill
• Intensity level:
  
  • Low
• Purpose:
  
  • Teaches proper arm swing technique and upper body control.
• Beginning position:
  
  • Initial position is seated, progressing to kneeling, standing, walking, and finally jogging.
  • Assume a seated position, sitting tall. Elbows should be at about 90° of flexion with right hand next to right hip and left hand in front of left shoulder.
• Movement:
  
  • Maintaining elbows approximately 90° and keeping hands relaxed, drive arms forward and back in a sprinting-type motion. The hands’ arc of motion should be from shoulder level anteriorly to just past the hips posteriorly.
• Advanced variation:
  
  • Progression
    
    • Seated → Kneeling → Standing → Walking jogging
    • Each progression appropriately challenges the ability to stabilize the core and control the body, which leads to good form when jogging.
• Common Errors
  
  • Arms often cross the line of the body; arm swing should be maintained in the sagittal plane.
  • Arm motion does not originate from the shoulder.
  • Arm swing either goes too high past the shoulder or not back far enough to the hips.
  • Arm swing is often not forceful; be sure to maintain an aggressive hammering or punching motion.

Question 25

Describe the following for ankling

• Mode:
• Intensity level:
• Purpose:
• Beginning position:
• Beginning Movement:
• Advanced variations: (6)
• Common Errors (5)

Answer 25

• Mode:
  
  • Stride frequency speed drill (plyometric)
• Intensity level:
  
  • Low
• Purpose:
  
  • Teaches how to lift the feet off the ground and how to properly place them back on the ground during sprinting.
    
    • Proper position of the foot will minimize
      
      • Amount of time spent on the ground,
      • Power lost into the ground
      • Injuries due to the additional stress absorbed by the body with the increased ground time.
• Beginning position:
  
  • Start in a neutral, upright position, with feet hip-width apart. Focus on one leg at a time. Keep legs stiff.
• Beginning Movement:
  
  • Move forward until hips have passed over the feet.
  • As soon as the right heel begins to lift off the ground, dorsiflex the ankle approximately 90° and extend the great toe, picking the foot up off the ground.
  • The leg should move forward slightly (approximately one-fourth the length of the foot) with this movement initiated from the hips.
  • As this is occurring, quickly plantarflex the right foot and make contact with the ground with the lateral forefoot and ball of the foot, pulling the body over the foot.
  • Immediately repeat this action. Make sure the legs remain stiff throughout the drill. Focus on the movement at the ankle as well as getting the foot off the ground as quickly as possible.
  • Repeat this dorsiflexion–plantarflexion action with just the right foot over the course of 3 feet (10 m), making as many foot contacts with the ground as possible.
  • Steps should be no greater than one-fourth of foot length. Switch legs.
• Advanced variations:
  
  1. Alternating feet while walking
  2. Straight-leg bounding while ankling
  3. Focusing on one leg at a time
  4. Straight-leg bounding while ankling
  5. Alternating legs
  6. Running while ankling, alternating legs
• Common Errors
  
  1. Difficulty getting to 90° dorsiflexion with great toe extension and maintaining that position until foot contact
  2. Running on toes rather than landing on forefoot and having the foot pull body’s center of gravity
  3. Not keeping legs stiff
  4. Taking steps greater than one-fourth the length of the foot
  5. Ball of foot spending too much time on the ground between each contact

Question 26

Describe the following for butt kicker

• Mode
• Intensity level
• Purpose
• Beginning position
• Movement
• Advanced variation (1)
• Common Errors (2)
  
  • Forcing the _ toward the _; instead, “allow” the _ to _toward the _.
  • Excessive _ motion; the _ should not move too much—concentrate on moving at the _ versus the _ _.

Answer 26

• Mode
  
  • Stride frequency speed drill
• Intensity level:
  
  • Low
• Purpose:
  
  • Builds on the ankling drill.
  • Teaches to bring heel to buttocks immediately following plantarflexion of the ankle during the sprinting motion.
• Beginning position:
  
  • Assume a comfortable, upright stance with feet shoulder-width apart. Begin to jog.
• Movement:
  
  • Pull the heel toward the buttocks contracting the hamstring, swinging the lower leg back. Allow the heel to “bounce” off the buttocks.
• Advanced variation:
  
  • Imagine a wall right behind you. Perform a butt kicker, but instead of having the heel drive posterior to the hips, bring the heel up along the imaginary wall to reach the buttocks, forcing the heel of the recovery leg to stay anterior to the buttocks.
    
    • This variation improves knee lift during the flight phase of sprinting.
    • This shortens the lever so the mass of the leg is closer to the axis of rotation, allowing the leg to be cycled forward more quickly during sprinting.
• Common Errors
  
  1. Forcing the heel toward the buttocks; instead, “allow” the heel to elevate toward the buttocks.
  2. Excessive thigh motion; the thigh should not move too much—concentrate on moving at the knee versus the hip joint.

Question 27

Give the following for High Knee Drill

• Mode:
• Intensity level:
• Purpose: Trains _ and reinforces _ taught during _ drill; reinforces _-_mechanics while reinforcing _ and conditioning the _.
• Beginning position:
• Movement:
• Advanced variations: (10)
• Common Errors(2)
  
  • Inability to _ _ during this drill due to weak _ _ and _; _ will flex/or/extend as the _ _
  • Inability to keep _ _and _ _ flexed/or/extended when flexin/extending _

Answer 27

• Mode:
  
  • Stride Frequency speed drills
• Intensity level:
  
  • Low to moderate
• Purpose:
  
  • Trains hip flexors and reinforces foot positioning taught during ankling drill; reinforces front-side mechanics while reinforcing dorsiflexion and conditioning the hip flexors.
• Beginning position:
  
  • Assume a comfortable, upright stance with feet shoulder-width apart. Begin to walk, focusing on one leg at a time.
• Movement:
  
  • Right ankle plantarflexes as hips move over foot.
  • As soon as heel lifts off ground, immediately draw ankle into dorsiflexed position and extend great toe as in ankling drill.
  • At the same time, flex right hip until thigh is parallel to ground.
  • Keeping ankle dorsiflexed and toe extended, drive foot to ground, using hips, placing lateral aspect of forefoot slightly in front of hips.
• Advanced variations:
  
  1. walking, focusing on one leg at a time, no arm swing
  2. repeat, adding arm swing
  3. walking, alternating legs, no arm swing
  4. repeat, adding arm swing
  5. skipping, focusing on one leg, no arm swing
  6. repeat, adding arm swing
  7. skipping, alternating legs, no arm swing
  8. repeat, adding arm swing
  9. running, alternating legs, no arm swing
  10. repeat, adding arm swing.
• Common Errors
  
  • Inability to stand tall during this drill due to weak hip flexors and core; trunk will flex as the hip flexes
  • Inability to keep ankle dorsiflexed and great toe extended when flexing hip

Question 28

Describe the following for uphill sprint

• Mode:
• Intensity level:
• Equipment: A _° to _° uphill sprinting surface
• Beginning position:
• Movement: Maintaining correct _ and _, sprint _ to _ yards uphill.
• Common Errors
  
  • Sprinting speed slows more than _%; do not exceed a _° slope, and _ the slope if _ continues.
  • _ is not maintained; decrease the _ until _ returns.

Answer 28

• Mode
  
  • Stride frequency speed drills
• Intensity level:
  
  • High
• Equipment:
  
  • A 3° to 7° uphill sprinting surface
• Beginning position:
  
  • At the bottom of the downhill area, assume a comfortable, upright stance with feet shoulder-width apart.
• Movement:
  
  • Maintaining correct posture and technique, sprint 33 to 55 yards (30 to 50 m) uphill.
• Common Errors
  
  • Sprinting speed slows more than 10%; do not exceed a 7° slope, and decrease the slope if slowdown continues.
  • Proper form is not maintained; decrease the slope until proper technique returns.

Question 29

Describe the following for fast leg drill

• Mode
• Intensity level
• Purpose
  
  • _ lower extremities at a _ than during _ _
• Beginning position
• Movement
• Advanced variation (7)

Answer 29

• Mode
  
  • Stride frequency speed drill
• Intensity level:
  
  • High
• Purpose:
  
  • Move lower extremities at a faster speed than during normal running
• Beginning position:
  
  • Perform at a walk, beginning with right foot.
• Movement:
  
  • After the third step, perform a fast sequence of the following motions:
    
    • heel to hip with ankle dorsiflexed and great toe extended as in butt kicker;
    • bring right knee forward as if stepping over opposite foot;
    • flex hip so that thigh is parallel to ground, then unfold leg and drive foot to ground as in high knee drill.
• Repeat every third step.
• Advanced variations:
  
  1. ankling for three steps, then fast leg motion one step, focusing on one leg at a time
  2. ankling for three steps, then fast leg motion one step, alternating legs
  3. ankling for two steps, then fast leg motion one step, alternating legs
  4. straight-leg bounding for three steps, then fast leg one step focusing on one leg at a time
  5. straight-leg bounding for two steps, then fast leg one step, alternating legs
  6. straight-leg bounding one step, then fast leg one step, focusing on one leg at a time
  7. continuous fast leg for distance

Question 30

Detail the following for partner resisted sprinting

• Mode:
• Intensity level
• Equipment:
• Purpose:
  
  • Works on increasing _, achieving _, and spending _ in _.
• Beginning position:
  
  • The client moves approximately _ yards ahead while the partner _.
• Movement:
  
  • With the _, the client _ while the partner _. The partner should _only enough for the client to slow speed by _%. The client should sprint for a distance of _-_ yards.
• Common Errors
  
  • Sprinting speed slows _ than _%; the resistance should be decreased until proper technique returns.
  • _ is not maintained; _ should be _ until proper _ returns.

Answer 30

• Mode:
  
  • Stride frequency speed drills
• Intensity level:
  
  • High
• Equipment:
  
  • 11 to 22 yards (10 to 20 m) of rubber tubing
• Purpose:
  
  • Works on increasing stride length, achieving full hip extension, and spending minimal time in contact with the ground.
• Beginning position:
  
  • With the client in front, the personal trainer or a partner attaches one end of the tubing or bungee to the client, then holds the other end. The client moves approximately 5.5 yards (5 m) ahead while the partner maintains the beginning position.
• Movement:
  
  • With the beginning distance maintained, the client begins sprinting while the partner resists. The partner should resist only enough for the client to slow speed by 10%. The client should sprint for a distance of only 11 to 16 yards (10 to 15 m).
• Common Errors
  
  • Sprinting speed slows more than 10%; the resistance should be decreased until proper technique returns.
  • Proper form is not maintained; distance should be decrease until proper technique

Question 31

Detail the following for downhill sprint

• Mode:
• Intensity level:
• Equipment:
• Purpose:
• Beginning position:
• Movement:
  
  • Maintaining correct posture and technique, sprint _ to _ yards downhill.
  • Do not run at speeds greater than _% to _% of maximum speed.
• Common Errors
  
  • Excessive _ or _; do not _ a _° slope, and _ the slope if _ continues.
  • _ is not maintained; _ the slope until _ returns.

Answer 31

• Mode:
  
  • Stride length speed drills
• Intensity level:
  
  • High
• Equipment:
  
  • A 3° to 7° downhill angled sprinting surface
• Purpose:
  
  • Running at a greater velocity than one is normally capable of.
    
    • This allows the body to learn how to run at greater stride frequencies, which will then transfer to nonresisted running or flat sprinting.
• Beginning position:
  
  • At the top of the downhill area, assume a comfortable, upright stance with feet shoulderwidth apart.
• Movement:
  
  • Maintaining correct posture and technique, sprint 33 to 55 yards (30 to 50 m) downhill. Do not run at speeds greater than 106% to 110% of maximum speed.
• Common Errors
  
  1. Excessive braking or deceleration; do not exceed a 7° slope, and decrease the slope if braking continues.
  2. Proper form is not maintained; decrease the slope until proper technique returns.

Question 32

Describe the following for partner assisted towing:

• Mode:
• Intensity level:
• Equipment:
  
  • _ to _ yards of _
• Purpose:
• Beginning position:
• Movement:
• Common Errors (2)

Answer 32

• Mode:
  
  • stride length speed drills
• Intensity level:
  
  • High
• Equipment:
  
  • 11 to 22 yards (10 to 20 m) of rubber tubing or bungee
• Purpose:
  
  • Running at a greater velocity than one is normally capable of. This allows the body to learn how to run at greater stride frequencies, which will then transfer to nonresisted running or flat sprinting.
• Beginning position:
  
  • The tubing or bungee is attached to both the client and the personal trainer or a partner, with the partner in front. The partner moves approximately 5.5 yards (5 m) ahead while the client maintains the beginning position.
• Movement:
  
  • The partner initiates the running with the client beginning almost immediately after. The client should run with a slight lean in an upright position, focusing on stepping up and over the other knee, dorsiflexing feet when in the air, making contact with the ground on the ball of the foot, and maintaining a good powerful arm drive.
• Common Errors
  
  • Insufficient assistance; the partner must be at least as fast as the client.
  • Proper form is not maintained with increased speed.
    
    • The client begins to brake to slow him- or herself down, which results in his or her leaning back and making contact with the heel instead of ball of the foot.
      
      • In turn, the client spends too much time in contact with the ground, decreasing the stride length, getting slowed down, and over time predisposing him- or herself to overuse injuries.
      • The partner should decrease the sprinting speed until proper technique returns.